Pop Quiz Hot Shot


75 pound Power Snatch, 75 reps for time.

Dave Lipson 2:40,  Lisa Thiel 3:05 (45lbs)



Goat day was a blast yesterday!  One of the things that makes CrossFit so great is that there is always a way to improve, or in other words, there is always something you can suck at.  Yet among the myriad of movements to work on, there was a common thread among most of the athletes that attended class yesterday…good ol’ gymnastics!  Whether it was pull-ups, pistols, handstand push ups, or muscle ups, these movements are hard.

  Its easy to see progress in your weighted movements, you just add more weight!  But the gymnastics movements require regular practice and patience.  To top it all off, we have gymnastics, or the control of your body, as a more foundational area than lifting.

  Don’t despair!

Start with the basics, I would suggest performing the Classic CrossFit warm up daily.  Find your progression in which you can perform the full range of motion and do it religiously everyday, 10-15 reps for 2-3 rounds.

The next best thing to do is to ask for help from an expert!  If you want to understand how to incorporate gymnastics into your training regimen to increase your overall fitness, check out the upcoming gymnastics seminar with Dusty Hyland.  He is a co-owner of Dogtown CrossFit, 3 time USA gymnastics All-American and a Division 1 NCAA record holder on the still rings.  A few of our members have dropped in on his gymnastics class and have given rave reviews.  There are only 20 spots available, so sign up now and kill the goat!

Details of the Gymnastics Seminar:
  • Saturday, February 5th from 1-5pm at Paradiso CrossFit
  • Cost is $70
  • The sign up sheet is in the office.  Make sure your name is on it!


Cheri basking in the afterglow of a good snatching session


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