You vs. You

Tuesday, November 19, 2013


Keg drill, 2 minutes
10x Seated OHS stretch (weighted PVC or light bar)
20x Bird dogs


5 Good mornings
5 Behind the neck press (snatch grip)
5 Overhead squats
5 Hang Power snatch
5 Hang Squat snatch
5 Burpees


Every other minute for 10 minutes perform a 3 Position Snatch, heavy as possible with perfect technique

Notes:  This will be 6 total rounds.  If you hit all 3 reps with perfect technique, feel free to add weight.  Classic Snatch scaling options:  sub heavy cleans for any shoulder/technique issues, work from the hang to prioritze hip contact and speed and/or only work to the depth that you can maintain a stable shoulder position.

Strength Demo by Diso!


400M Run
20 Alternating DB Snatches (50/35)
20 Box Jumps (24/20)
20 DB Hang Power Cleans (50/35)
400M Run
20 Alternating DB Snatches (50/35)
20 Box Jumps (24/20)
20 DB Hang Power Cleans (50/35)
400M Run
-15 Min Time Cap-

Notes:  The snatches are only one DB, while the cleans are both DBs.

Cool down/Midline:

50 V Twists (20/14) – DEMO

Notes:  Scale the weight down as needed to maintain control.  Left/Right equals one rep.  Try to make the ball touch Behind the hip to the ground.


”The hardest thing to do is leaving your comfort zone.

But you have to let go of the life you’re familiar with and take the risk to live the life you dream about.”  T. Arigo

Getting comfortable with the uncomfortable is a life skill that takes practice.  Whether it’s simply walking through our doors every day, embarking on a 30 day “clean living” experiment, attempting a PR lift with a room full of eyes on you, or entering your first crossfit competiton, it’s these little forays into the awkwardness where growth, confidence and the PR’s happen!  I have met lifelong friends in “uncomfortable” social settings, performed feats of strength while “competitve exercising” that I still haven’t repeated in a regular training session (ha!

), and experienced a level of “hanger” so uncomfortable….

(it ended badly, we’ll just leave it at that) that the initial fear, anxiety, resistance, whatever, towards the situation seems so trivial in comparison to what was gained, learned and accomplished.

Some, if not most, of our first time competitors over the weekend may have one regret,  that they didn’t do it sooner!  Congrats to you all for your “magic” moments over the weekend and to the many more to come!

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