Monday 12/29

5 rounds each for time:
400m row
400m run
Rest as needed between efforts


 ***This week there will be no evening classes on New Years Eve, and we will be closed for classes New Years Day (but Open Gym hours at 9am, 12noon and 4pm) ***


CrossFit recently released a series of videos from the 2009 CrossFit Games onto youtube. If you haven’t yet, do yourself a favor and head over to watch some of them. Amy and I watched some of the footage yesterday and there were some interesting things we noticed.

Of course, at the time those Games athletes, just like the ones we see today, were incredibly fit. BUT, if you watch closely, back in 2009 things weren’t nearly as polished as they are now. You’ll notice lots of technical issues with the way the athletes are moving. You’ll see people who have qualified for the Games but lack some of the skills many athletes take for granted today.

Specifically, I’ve posted videos from the 1RM Snatch event and the final chipper. Watch those men and women snatching, watch them doing toes to bar and double unders and you’ll likely feel much better about your own struggles with those techniques and skills. I know it helped me.




Front Squat
Work to a heavy 3 rep front squat and hold that weight for 3 sets.


@ 70% of todays heavy triple, max reps in 3 minutes


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s