HAPPY BIRTHDAY TIFFANY!!!
JM/ Samson Stretch 3 x 3
running drills
CrossFit NLP
"Training Day"
Back Squats
build to 1rm max; then use 70% for 20 reps
*you will have to work for these 20 reps. Use of proper breathing techniques and form will be critical to the completion of this training session.
Announcements:
- Get dunked and the start of the Paleo Challenge is on March 10th. Be sure to reserve your spot.
- What is a Training Day: these are days that you really should be focused on an inward challenge and drive yourself to better understand the movements and push for new personal achievements. On a training day it will still be super challenging but the anxiety and atmosphere of competition is secondary. If you view CrossFit as your sport than some days must fall into this category or you will burn out trying to compete everyday. Even professional athletes have in-season and pre-season and during in-season every workout is not a full out game. They are training the pieces to the puzzle in order to perform better during the game.
Here is a great video I we found on Nathan Holiday's blog. (click here) This video shows a great way to analyze your lifts and to see what happens when the bar deviates from its ideal path or if the weight is slightly shifted the wrong way.
"I want snatch!"
The Smith brothers went head to head in our broad jump competition.....can you guess who won???
RESULTS:
CF WOD
CF WOD
| Athlete | back squat | 20 rep back squat | PR |
| Lucas | 405 | 325 | |
| Andrew | 375 | 260 | PR |
| Dip | 350 | 245 | PR |
| Gary | 315 | 225 | |
| Vince | 310 | 215 | PR |
| big Mike | 260 | 135 | PR |
| Jerry | 250 | 175 | PR |
| Jackie | 245 | 185 | |
| Dustin | 245 | 165 | max |
| TJ | 240 | 165 | PR |
| Doc | 235 | 135 | PR |
| Jerm | 225 | 175 | PR |
| Shawn | 223 | 155 | PR |
| Ron | 195 | 125 | PR |
| Steve G | 185 | 95 | PR |
| Ed | 185 | 130 | max |
| PJ | 175 | 115 | PR |
| Eddie J | 145 | 95 | PR |
| John Drew | tech | ||
| Delia | 168 | 113 | PR |
| Cyndy | 163 | 103 | PR |
| Georgia | 153 | 83 | max |
| Red | 145 | 100 | PR |
| Anne | 143 | 83 | PR |
| Crystal | 143 | 83 | PR |
| Natalie | 115 | 80 | PR |
| Elvia | 110 | 80 | PR |
| Gail | 110 | 80 | PR |
| Barbara | 100 | 65 | PR |
| Sandra | 100 | 65 | PR |
| Tiffany | 95 | 65 | PR |
| Sonia | 75 | 55 | PR |
| Tracy | 75 | PR | |
| Aimee | tech | ||
| O-Lift WOD | |||
| Jerry | |||
| Shawn | |||
| Jake | |||
| Anne |
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