Skill: Review the Snatch

WOD: Snatch

Work up to a heavy single but do not go over 15 total reps.

Simplicity does not precede complexity, but follows it.

- Alan J. Perlis

and what better way to do that than with a Painstorm!

For time:

Men use 105
Women use 65

8 Front squat
8 Push press
8 Thruster
15 Ring Rows
15 Burpee

6 Front squat
6 Push press
6 Thruster
20 Ring Rows
20 Burpee

4 Front squat
4 Push press
4 Thruster
25 Ring Rows
25 Burpee

2 Front squat
2 Push press
2 Thruster
30 Ring Rows
30 Burpee

“I don’t get it! I did 5 sets of 5 with 300, so I’m SUPPOSED TO be able to lift 400lbs.”

“I’ve only eaten 3000 calories this week, so WHY haven’t I lost weight?”

“I don’t smoke, drink, or do drugs. I SHOULD be healthy.”

“I haven’t had a day off in months. I DESERVE a vacation.”

“I’ve trained hard for the past three weeks. I’ve EARNED this pie.”

In training and in life, we often confuse performance and outcome, process and product. We fail to separate them. We feel that if we do “A”, we can expect “B”. When the performance does not lead to the desired outcome, we feel cheated. To make matters worse, not only do we expect specific outcomes as a result of our efforts, but we often rationalize completely unrelated and questionable choices based on our diligence. We believe that we are entitled to rewards when we have demonstrated disciplined behavior.

The harsh reality is that, despite our very best efforts, despite superior process, we cannot EXPECT successful outcomes and products.”

Such a great blog post titled “Entitlement” by Boris of Squat Rx.

Untitled from Erin Davidson on Vimeo.

Team WOD

Teams of 3 will compete and do all 4 of the 5 minute rounds.

In 5 minutes run 400m once, then in the remaining time, take (50% of ya 1RM Clean) from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many WallBalls as possible.

Rest 1 minute.
In 5 minutes run 400m once, then in the remaining time, do as many Burpees as possible.
Rest 1 minute
In 5 minutes run 400m once ,then in the remaining time, do as many Squats as possible
Rest 1 minute

Winning team is the one with the most total reps in all 4 rounds. Runs don’t count so get it done FAST!

While this was the place we called home for the last year, I’m not sure it will be missed. What makes our community work so well is certainly not the building we train in, but the workouts we do and the people we do them with.

We realize our tribe is growing because our people are getting results, not because we have a pretty gym to offer people with rows of shiny machines, mirrors and a juice bar. A big thanks goes out to all our members for their hard work, bravery to keep coming back for more and help spreading the love to family and friends. We are so proud and lucky to train you guys each and every day.

Whats wrong with this picture? Lol.

textbook.

Ok, time to give some credit where its due.
Folks, we owe someone a world of thanks!

WOD:

Deads 10/50% 10/60% 10/70%

7 Rounds of:
AMAP Ring Rows

Ok, so what does the training of the top male and female CrossFit Games winners look like:

Tanya Wagner’s Training.

Mikko Salo’s Training.

Heeeey – remember when this happened?