Monday 10.3.11

            I was really impressed by everyone yesterday(Saturday).  There were a lot of big PR’s and great times for those doing it for the first time.  I have been psyched with everyone’s performance.  Yes, everyone has their ups and downs, but you all fight through it and come out stronger on the other end. You may not always be happy with your performance.  Some days you’re gonna feel like shit.  Some weeks you might feel like shit.  Don’t let this discourage you.  These are just little obstacles in your CrossFit life. Everyone goes through times like this.  Just ask the veteran CFN’ers. Every time you come in, you are tested. Mentally, physically and emotionally.  This will never change.  PR’s come easier when you first start CrossFit.  It’s a lot tougher to hit personal records after you’ve been in it a while.  Your times will be harder to beat and your lift PR’s might be stalled.  As long as you stay strong and push through that wall you will keep moving forward.

            In the next few weeks I will be scheduling some FREE clinics that will help you all with your power lifting (squats, deadlifts, overhead press), oly lifting (clean and jerk, snatch), gymnastics (pull-ups, ring dips, muscle-ups), and nutrition. These sessions will run for 45 min. and usually take place on Thursdays either before or after the 6pm class.  I encourage anyone wanting to do better on these movements to take advantage.  I promise it will help!  Stay tuned on the blog for signups.


coach b

power snatch

establish a heavy 1 in 10 min

“snatch it up”

15 min on the clock

2 power snatches on the min each min. start @ 85%1rm

you may add or subtract weight as needed


Immediately after you finish your snatches you will complete 50 burpees for time


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4 Comments on “Monday 10.3.11”

  1. Joel Says:

    Heavy 1 Snatch – 145#, new PR. WOD: 5@115, 5@120, 3@125, 3@130.
    Burpees: I think it was in the neighborhood of 2:48.


  2. Staci Says:

    didnt try for a heavy 1.

    wod with 80lbs, finished the entire thing at like 17:40 or something like that.


  3. Jen Says:

    Heavy one – 75#
    WOD – 55# for 5, 60# for 4, 65# for 4, 70# for 2
    Finished the workout at 18:30 I think


  4. Heather Donnelly Says:

    Heavy – 95. Failed 100 twice. Next time. 🙂
    Wod: 80#. Total time 18:17.


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