Back to the lab again

Complete as many rounds as possible 20 minutes of: – Results

95 pound Squat snatch, 10 reps

10 Ring dips

10 Knees to elbows

Austin Malleolo 10 rounds + 2 snatch, Dave Lipson 9 rounds, Karianne Dickson 8 rounds + 4 dips (65lbs). Post rounds completed to comments.


What could possibly go wrong?

Do you understand what the three pulls wmv/mov of the Squat Snatch are?  Be curious, go explore

Ring Dip standards wmv/mov

Knees to Elbows wmv/mov – good video!


The “What are you training for” board was put up about a month ago.  People responded seriously and not so seriously, writing short term and very specific goals while others wrote more broad and long term ideas.  Fortunately for us, just attending class regularly and doing CrossFit will help you achieve many of your fitness goals, whether it be to prepare for a marathon, improve a lift or compete at sectionals.  Come regularly and you will watch your work capacities increase.  Consistency is just one element to the equation though.  I am talking about the extra effort.  Making your training the most exciting part of your day.  Looking forward to the challenge and that feeling of improving.  Planning those extra skill sessions on your off days from the gym.  Showing up early and staying after class.  Having the courage to commit to success and sacrificing other aspects of your life.  My life goal is to stay healthy, happy and active for as long as possible, therefore I CrossFit and eat well, but my short term goal is to perform my first multi-pitch climb this weekend.  Whatever your long term or short term goals, stay focused, stay positive and enjoy the hard work!

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