Before Fuse gets into just how he’s going to convince you all that the pain he’s about to put you through on Saturday is for your own good, I wanted to mention a couple of things. There has been quite a buzz about competitions of late and especially team ones. If you’ve been thinking about competing and like the idea of having sucker(s) teammate(s) to lean on, then there are a couple on the horizon.

Dynamic Duo - A Legendary Competitor (NLI) production. Happens on 9/14 at Cal State Domniguez Hills (Home Depot Center?). It’s a 2 guys or 2 girls competition and there’s both an Rx Division and a Scaled division. Prices go up from $110 to $150 on 6/16, so don’t snooze on finding a partner if you’re looking to do it. I know of a few teams already signed up: Jelly & Nic, B Hall & Javi, Adan & Keenan, Diesel & myself. Want to find out more? Click here.

Shakedown - 4 person team competition: 2 guys & 2 girls. We put in 3 teams in February after it was so much fun the first time we did it back in August. It happens twice a year and the summer one is happening Aug. 31. It’s only 1 division and can be a little intense, but usually the strength of the teams has a wide range. There’s also a pretty good opportunity to lean on each other from my experience. That and some good strategery can make a big difference. Registration opens June 29th at Noon. It’s $300 per team and sells out quick, so if you’re going to do it, go get your team together now. More info? Click here. Want to see how fun it was the last couple of times? Check out Feb photos and last Aug photos.

Facebook - Not a competition. But we did start a group on there called LAX CrossFit Competitors where we’re announcing events, discussing teams, talking shit, etc. Basically, everything Facebook was originally intended for. Wanna join the group? Click here.

For this week’s mobility class, we’re going to play a little game. Its called the mash up game. Its not really that fun, and its quite painful, but everyone wins. We’re basically gonna mash our major muscles for an hour. This includes our entire lower half of the body, arms, upper back, and chest.

The idea here is that healthy muscle tissue doesn’t hurt when you apply pressure to it. There are a few ways to achieve this.

1. You regularly stretch, foam roll, and rest. 
2. You spend some time hardcore mashing your muscles.

We’re going with option 2. The reason why we do this is because when your muscle tissue gets tight and stiff, it’s both painful and not efficient. You lose range of motion, which leads to improper form, which then can lead to injury. We don’t want that. Beginning with healthy muscles and doing basic maintenance is the best way to stay healthy. Since many of us don’t spend the time to do enough self maintenance, we’re basically aiming to hit the “reset button” this saturday and restore our muscles to a healthy, pain-free state. Some of the tools we’re using this weekend: lacrosse ball, 2 lacrosse balls, barbells, and a partner. Come get some.

Workout of the Day 6/13/2013 – Thursday

Strength.
Back Squat 1-1-1-1
Power Clean 3-3-3-3

Alternate between Back Squat and Power Clean. Weight on the Power Clean should be a weight you can lower for touch and go on all 3 reps, including lowering the 3rd rep.

Met-Con.
3 Rounds:
10 Slam Balls (30#/20#)
15 V-Ups
10 Kettlebell Swings (2 pd/1.5 pd)
1 Free Throw

Free throw is after each round. If you miss the free throw 3 times in a row, or have no faith in your shooting, you can choose to do a lay-up – note that as a scale. 

The word integrity usually brings to mind goodness – whether someone adheres to ethics and morals. But really, integrity stems from the root of integration – having integrated all parts to be sound, upstanding, consistent. The first definition comes to make sense when you clarify that integrity is adhering to one’s own ethics and morals. Doing something “good” is less an act of integrity than doing something others won’t like in the face of pressure and appearances. For example, reminding someone to open up at the top of their box jump is nice, but it is an act of integrity to no rep them.

“I don’t want everyone to like me; I should think less of myself if some people did.”
― Henry James

Transparency and honesty then go hand in hand with this concept. It takes great strength to say, “this is who I am,” when not all of it will be accepted by others. There are consequences to bucking the status quo, as anyone who CrossFits can relate to when they publicly admit they drank the Kool-Aid.

This interview with Josh Golden brought to my mind this idea of integrity – not a battle for who has it, and who doesn’t, but how can we cultivate more of it in every moment. For those of you who don’t get their internet blown up with CrossFit gossip, Josh Golden has been disqualified by CFHQ from competing in the 2013 CrossFit Games Open in response (to our response) to a video of him performing 13.2. This must be a disappointment I could hardly fathom, but Josh maintained his integrity by taking personal responsibility for not having reviewed standards and admitting to his mistakes. In a moment where he had the opportunity to redirect blame or make excuses, he chose instead to stand for himself with authenticity as he displayed a candid emotional response.

I hope he sets an example – and not just because they threw the book at him. In the face of criticism he became open and honest, more deeply integrated as an athlete, coach, public figure, person, and competitor. Similarly, we can take a cue from our peers and HQ, it was the value of virtuosity that compelled so many to speak out as an act of integrity for the sport of CrossFit. We are all learning, no one is perfect, and every situation holds the chance to grow or regress.

Integrity. Get some (more)!

Workout of the Day 3/21/2013 – Thursday

CrossFit Games Open WOD 13.3

AMRAP 12:
150 Wall Balls (20# @ 10′/ 14# @ 9′)
90 Double Unders
30 Muscle-Ups

Compare to 10/15/2012 and 3/15/2012.

We are gifted with brains so powerful that we process information from sensory inputs too fast and small to even have cognitive awareness of them. We feel it when someone is looking at us, we can sense when something is going to fall, we can calculate the trajectory to catch a flying object with geometry skills never consciously accessed or even learned, we have the capacity to preempt many events without even knowing how we know.

But… tuning out of the world, living in our heads mulling worries and ambitions, distracting ourselves with little glow boxes and such… sometimes we don’t notice the other cars have started to move till we get a nice big honk and a finger.

What he said.

We sacrifice our instincts, our intuitive understanding of the world, by only ever engaging with the executive function of our minds. CrossFit offers a wonderful antidote, where for the span of a few minutes (at least for some of you other athletes) to an hour we are fully present – no lurking thoughts about past or future, no time to judge, replay, or dream. Nothing except moving your body – focusing on how you are going to finish whatever task lays ahead of you.

I find that in the moments following a WOD I am at peace – in pieces, but content. Too soon the world comes rushing back and I am forced to forget my inner animal to attend to all the things that need thinking. But I know she’s in there, and I always find her again. That place, where decisions are made from gut feelings, where we know without needing to know, that is a wonderful place to go if you are struggling. Statistically, people who make split second decisions, or who have been distracted before being allowed to answer wind up more satisfied than their counterparts who were allowed to dwell on the possibilities.

Follow your gut, it knows more than you think it does. Channel the wisdom of your body, get some!

Workout of the Day 3/18/2013 – Monday

Oly.
Low Hang Snatch 5 x 3

The Low Hang Snatch starts from just above the ground.

Met-Con.
30 Double Unders
3 Power Cleans (155#/105#)
30 Wall Balls (20#/16#)
6 Power Cleans
15 Toes to Bar
9 Power Cleans
15 Toes to Bar
6 Power Cleans
30 Wall Balls
3 Power Cleans
30 Double Unders

As a female in our society, doing anything that affects your body brings up questions that don’t even occur to men. Some of these are cultural, others are a matter of biology. With this series of posts I’ll do my best here to curate answers to some of the most common and most difficult questions.

Let’s start with the biggest one:

What about my figure? Won’t I ___________ (get bulky, look like a man, lose my waist, get a big neck)?

Yes. Just kidding. You would have to have a hormonal imbalance or be working pretty hard on purpose to make most of those things happen (manipulating hormones via food/drugs and training for hypertrophy). There is a misconception out there that women are more attractive if they’re skinny, but this is not backed up by any of the research on what people actually prefer. From this point forward, I assume you want to look like Jessica (Biel, Alba, Rabbit) or Jennifer (Lopez, Garner, Aniston, Lawrence) – not Twiggy.

By choosing CrossFit for your stimulus you’ll be creating a body that resembles that of a hunter/gatherer – lean and long, not carrying excess muscle or too much fat. Bulky muscles are wasteful and you’d have to fight nature to make them (sorry guys, you’ll have to add to your routine if you prefer the body-builder look). Your body will naturally build efficient muscles that don’t add too much extra weight or require extra calories – not start making you look like the hulk.

Cross… Fit!

If you’re just starting and had no real muscle to begin (skinny-fat), you will get bigger – but this is because you have more body fat than you’d like, not because muscle is bad. Getting leaner (which having more muscle exponentially speeds) will help you with that. In addition to being stronger, you will look ‘toned’ (BS alert: you cannot become toned by anything called ‘toning’), have more curves, and acquire the vibrancy and glowing health that so many models lack.

Dudes, also feel free to notice.

As to your waist, like anything else from the CrossFit perspective, abs do not benefit from isolation movements. Skip the extracurricular ab marathons (especially side raises, crunches or other oblique builders – these can turn you into a ruler). If you’re losing fat you may notice your hourglass looks less dramatic, but that will come from missing extra hip padding, not bulking up – just bring on the squats for that amazing hip-to-waist ratio. If you want bonus waist minimizing points, check out some corset muscle tightening exercises such as the ‘cat vomit’.

Lastly, posture! Missing necks and other distasteful developments have more to do with the way people train (imbalances, compensations for poor recruitment patterns, and bad positioning) than anything nature would create in adaptation to a functional movement. Again, even for this you would need a hormonal imbalance to see dramatic changes.

So, whether or not you get ripped is up to you – not every girl feels hot when she can see her abs – either way you definitely want muscles, and CrossFit is the best place to get some.

Workout of the Day 3/11/2013 – Monday

Met-Con.
3 Rounds:
6 Muscle-Ups
30 Wall Balls (20#/16#)
12 Handstand Push-Ups
15 Power Cleans (135#/95#)

Compare to 1/18/2013.

When we eat it on the box (for me this is literally every time we use boxes) or have to dump a bar, it is relatively easy to pick ourselves up and keep going. With adrenaline and sheer determination we finish that workout. Banged up and bruised, our battle scars are for feeling later. But something can change when we get injured. It is difficult to see our times decline, feel weak, and especially hard if we find ourselves unable to participate without modifications to the workout.

I would like to make two points on this – your performance is your prevention, and shake that shit off.

Do not do more than you can do, that is foolish and bound to put you in worse shape. Do not compensate in ways that imbalance you, this also makes you vulnerable to further injury.

Do get in the box as much as you can. You heal faster and stronger when you are pumping it with the hormone goodies you get WODing. Even completely unused muscles benefit from the strengthening of others in your body. Also, do keep taking care of yourself – a mild setback can snowball into a wrecking ball for your lifestyle and self image; letting it change your life can permanently bench you from the sport of fitness. Most injuries can be prevented by moving well, so remember while you are killing yourself during the Open, they should all be good reps (thank Adan for reminding you!). Train your body to keep good positions while under stress.

But how do you shake it off? How to overcome a new fear that comes when we find we are suddenly not as immortal as we thought? You just do it. You face it. Bravery is not a lack of fear, it is the courage to confront it. Fearlessness is not a strength, it is a weakness. The more you know about your mortality, the better prepared you are to develop yourself with wisdom and rationality.

So, let’s not pretend you shouldn’t be scared of hurting yourself – you should. But let it inform instead of paralyze, let it guide you into making the right choice for your body. And obviously, that choice is to get some.

Workout of the Day 3/5/2013 – Tuesday

Strength.
Thruster 5-3-3-2-1

Met-Con.
‘Fran’ – 21-15-9:
Thrusters (95#/65#)
Pull-Ups

Compare to 1/11/2013.

So, you’re taking care of your body, eating right and hitting the box. You’ve got fitness figured out – it’s sensible to use our bodies the way evolution designed them. Paleo and CrossFit are the 21st century solutions to losing the environment our ancestors spent tens of thousands of years surviving (so that we could dress up like them for Halloween).

Is it possible this suggests that man turned into a woman? Weird.

However, being physically healthy doesn’t address the whole you. We are not simply bodies – our corporeal selves are deeply affected by our emotional, mental, and spiritual lives. It is common to hear about visualization, self-talk, and affirmations in the context of athletic performance. These things work. This is evidenced over and over again in performance and recovery – you need your heart and mind on board.

But I’m not here to break records. My life is vastly improved by treating my genes to the spectacular stimulus of varied intense functional movements and avoiding foods that can’t be eaten as they are. What brings me into the box each day isn’t winning, it is the benefit to my quality of life. So, when talking about the whole self, I am not primarily concerned with athletic performance; I am talking about how the premises and ideas surrounding CrossFit can lend themselves to improving your everything.

There is how we are genetically designed to be living, and then there are the repercussions of how life actually works. I’d like us to extend the idea of addressing this disconnect from changing our physical stimulus to include attending to the wear on your spirit. Mark Sisson writes this subject, calling it the Primal Connection. To psychologically handle the dissonance between what our genes crave and what life presents can seem a heavy task, but here are a few things we can do to combat the stress of modern life that do not involve fleeing to the wilderness.

Getting some mind/body connection, warrior style.

Play – after running from lions and bagging dinner, Grok had lots of free time on his hands. Play offers a way to decompress, process, and learn, while also being generally pleasurable. Flag football, anyone?

Spend more time with nature – nature offers you a sensory experience that lets your “lizard brain” take over and gives you some downtime from thinking all those heavy thoughts, allowing you to process information through less conscious pathways. Better be on the beach Saturday!

Socialize with your tribe – find a group of people you can have deeper connections with than facebook allows – we were made to be part of a smaller community and know each other deeply for our emotional well-being. (You are all beginning to know me much better than I know you. Please comment with some intimate revelations so that we can balance the books.)

Do you have other ideas for living wildly in our civilized world? Share some, get some.

Workout of the Day 2/21/2013 – Thursday

Strength.
Bench Press 3 x BW Max Reps – rest 60 sec.
Strict Pull-Up 3 x Max Reps – rest 60 sec.

BW = bodyweight. Scale if needed, to about 3-7 reps minimum. Alternate between bench and pull-ups as you wish.

Power.
3 Rounds:
4 Depth Drop Box Jumps

Drop from a box about 12-16″. It’s a drop, not a jump down. Spend as little time on the ground as possible. Preferably staying on your toes – think double unders/pogo box jumps. See video below for an example.

Speed.
2 x 20 Yard Shuttle Run
4 x 30 Yard Shuttle Run
2 x 20 Yard Shuttle Run

20 yard shuttle run starts in the middle, then touch a baseline and run through middle. 30 yard shuttle run starts on baseline, run to other baseline, then turn and sprint through middle.

In my first post I encouraged you (ok, maybe harangued) to lose the motor recruitment patterns holding you back and sabotaging your well deserved health. This time I am going to prod you to do the same with your thoughts.

Sometimes we have a hard time seeing ourselves, the good and the bad. Getting stuck with your old assessments can lead to retaining unproductive behaviors. Changing this requires some serious reflection on ourselves and our values. Since the time I started my journey towards health and fitness, I have held the thoughts: this is a chore, I am lazy, I have a low tolerance for pain, I’m not strong. And maybe, then, they were true. But somewhere along the way I fell in love with CrossFit, eating real food, working hard, and delayed gratification. I’ve discovered that I’m not really very lazy at all (cover your eyes Kstar). Turns out, I’m pretty athletic, dedicated, and I am truly making progress (even if my Open results are going to be hilarious).

True.

Knowing yourself is part of this sport. We hear these things all the time – know your limitations, know when you can go harder. They’re important – don’t make decisions or evaluations based on old judgments. One day I had a 35lb PR on my clean. This was no deer-antler miracle, but the power of sloughing off my underestimation.

Try this out – how does it serve you? Thinking ‘I’m lazy’ served me well as an excuse to justify doing nothing. But now I’m doing something and I don’t need to protect my psyche from self-judgment, so it only hinders my progress and makes for bad decisions. Instead, thinking ‘I’m athletic’ serves to keep me active all throughout the day, choosing to do things the hard or long way, taking on the everyday stance of a supple leopard.

Go deeper, find the thoughts that are holding you back, and ditch them. Then, when you’re ready for some new thoughts to drive you to the next level, go get some.

Workout of the Day 2/19/2013 – Tuesday

Strength.
Back Squat 3 x 5

Goal is to go 5# heavier than 1/30/2013.

Met-Con.
3 Rounds:
300m Run
15 KB Swings (2 pd/1.5 pd)
10 Chest to Bar Pull-Ups

A few weeks ago my mom finally asked me to help her sign up for fundies (Hi Mom!). She is the quintessential yogi-dancer type – exercise for her has always been peaceful or recreational. She can’t stand the obnoxious TV-and-mirror-filled environment of a gym, and though she was still making the occasional class, her strength hasn’t kept up over the years. It took a while to get her interested, because, let’s face it – the stereotype is that we bang around big heavy weights and grunt and growl… and it is true (I, at least, cannot deny the occasional last rep groan). But she is a pretty smart cookie, and when it became clear that CrossFit was changing my life in ways she envied, she decided she didn’t have anything to lose (though this was wrong, as we all know she lost entire ability to move – thanks DOMS!).

Another thing she is going to lose is her fear – being a CrossFitter turns sissies into hardcore badasses. We can open that jar! We can carry in ALL the groceries at once! There is no playful child too large, no sport too dangerous. We are prepared! We are strong and fast and we thrive on the element of surprise (or, at least the we can handle it). It’s difficult to deny the intensity of our intensity – the energy that comes from being part of a class, with the clock, the music, the camaraderie, the competition, the challenge, the encouragement, the pain and glory, the big banging weights – we are… intense!

But CrossFit isn’t really defined by crashing weights and making animal sounds (even if I do love those parts of it). For all the black and red, NO REP!, death before DNF, pukie pride, tattoos and shirtless bulging muscles, we did not all start off as these badasses, nor do we all embrace these stereotypes (thanks for the awesome yellow rig Kiwi!). I am a researcher at heart and an educator by trade, so the best-practice, self-reflective aspects of CrossFit are a perfect match for my analytical personality. As CrossFit is open-source and available to everyone, there is no single CrossFit experience. There is no prescription for the environment, just constantly varied, high intensity, functional movement. High intensity is a relative thing – what lays me out doesn’t even make Jamie breath hard (can someone please get her a weight vest?). This notion that we can all be working hard at so many different levels is what makes the program beautiful.

CrossFit is for everyone. It’s simply using your body the most beneficial ways we know. Now, the culture that comes with the values of being open-source, seeking virtuosity, and caring for your body doesn’t have to be inherently intimidating. In fact, being inclusive is one of the lesser acknowledged elements, but still fundamental. We take great pleasure in becoming so badass – of course these bloody hands are going on facebook! But each of us is benefiting from CrossFit in our lives in ways we can’t even begin to understand, let alone count. I want that for other people (even the ones I don’t like stand to be improved after they get their jumping-lunge asses handed to them).

To that end, I think it is important that we consider ourselves ambassadors, caring for the public image of CrossFit; don’t let people be intimidated. Like any other athlete, we are accountable for the role-modeling we do – impressionable minds are watching. Is it safe? No. But that’s the point – the world isn’t safe, let’s be skilled at navigating it. Is it easy? No, nothing meaningful ever is. Are we better for it? Yes. Yes, yes, and yes, a thousand times yes.

Be well informed about your sport. The myths, the magic, all of it. Only you can prevent bad-ass-hattery. I call upon you, my fellow CrossFitters, to re-brand our amazing sport into something accessible so maybe one day, the Mayo Clinic will tell my grandpa to go out and get some!

Workout of the Day 2/12/2013 – Tuesday

Strength
Snatch 2-2-2-1-1-1

Met-Con.
15-12-9-6-3:
Thrusters (95#/65#)
Dynamic Push-Ups (45#/25#)
Russian Twists (45#/25#)

See video for dynamic push-ups. Russian twists are like kayaks but with a plate.

A couple of weekends ago I was able to bask in the holy presence of Kstar himself at a CrossFit Mobility Seminar. If you haven’t taken in any of his amazingly articulate and oh-so-charismatic videos to fix your steez, you have been missing out. (FYI, he’s even cuter in person.)

Takeway: We have to position ourselves better – and we have to do it now.

CrossFit for me is as much about improving the rest of my life as it is the magic that happens in the hour I create my sweat angels. When I started, the coaches helped me identify some major issues (duck-feet, butt-wink, and knee-cave, OH MY!) and pointed me towards Mobility WOD – literally saving me from the knee replacement foreshadowed by my grandparents. My main goal has become virtuosity – not just in the standard CrossFit definition of doing the common uncommonly well, but also with Kstar’s addition – maintaining position throughout variables that challenge it. Supple leopard, here I come.

But you see, my problems run deeper than some restrictions I can lacrosse-ball away. I have something even more dreaded (and permanent!) than poor mobility – I am hyper-flexible.

You may say, “Wha?! You trippin’, that ain’t no thang,” to which I would say, “Obviously, we’ve have been WODing to too much contemporary pop music, and yes, it is totally a thang.” Why? Mr. Starrett helped me to put my plight into words. Movement dysfunction can be pathological (see an MD), or catastrophic (see a sports MD), but those only account for 2% of what is documented. The rest, a whopping 98%, comes from over-tension (roll it, stretch it, mash it, get some slack going in those muscles and joints) or as in my case, what is called “open circuit failure” (IE: you have relaxed into a second order stability – READ: crappy – position).

Everyone has some restrictions – hello ankles – but we also all have this open circuit failure occurring – settling into a place we are flexible and comfortable that is compensating for the muscles that aren’t activated. And if we get through our movements without injury or failure, we likely never address them. This weekend opened my eyes; instead of waiting for the pain, swelling, numbness, and tingling (which are “lagging indicators”) we should be addressing our performance with preventative measures by biasing position and movement. Because, really, just because you can do it that way today, doesn’t mean your body will let you tomorrow.

Lazy and hyper flexi.

So, if I’m not talking about mobility, what am I saying we need? MOTOR CONTROL. Intensity (load, stress, speed, cardio-respiratory demand, metabolic demand) will make it tough to maintain. Also, sometimes we’re just lazy, like the beauty over yonder. We can move better, we just aren’t making ourselves do it. And that, ladies and gents, is a crime against us - we are cheating ourselves out of the injury prevention our performance should be creating, as well as hampering our ability to progress.

Set your core, active shoulders, knees out. Think about your skeleton and try to picture what that means. Drop the weight down (a lot) if you have to, and don’t let your pride get in the way because your strength will rebound even higher once you get your form in place. Let’s myelinate those pathways people – and go get some!

For more on K Star and mobilizing yourself, check out mobilitywod.com. And if you’re smart, you’ll make it a habit, cause thems is gold nuggets coming out on the regular.

Workout of the Day 2/5/2013

Strength.
Back Rack Push Jerk 1-1-1-1-1

Warm up with strict/military press from front rack and back rack. Working sets are push or split jerk from the back rack. If you’re working with a heavy weight, be sure to cushion carefully when returning to back rack or if you have any doubt, dump! Need some reference on the Jerk from the back rack…see Jay Rhodes throw up a little weight below.

Met-Con.
800m Run
40 Wall Balls (20#/16#)
600m Run
30 Wall Balls
400m Run
20 Wall Balls
200m Run
10 Wall Balls

A little more work in the transition turns that into a successful muscle-up

“We sittin’ in here, I’m ‘sposed to be the franchise player and we in here talkin’ ’bout practice.  NOT A GAME x 3  We talkin’ bout practice.”  Yes the ever so eloquent words of Allen Iverson.  Well,  it brings up a topic that should be talked about very often at the box.  PRACTICE.   There’s a lot of guys and gals here that are very, very proficient in the movements that we do on a day to day basis.  Some of that is just innate skill, but mostly they got to where they are by, you guessed it, PRACTICE.

A tight position when upside down is key to handstand push-ups

Go ahead walk around the box, ask Julio how long it took him to get his double-unders down or ask Bong how he got so good at those HSPU.  It came by practicing these movements.  Tired of doing 3x singles, well then spend some time working on the movement that ails you.  You are never gonna get a muscle-up if you don’t practice.  I’ll tell you myself.   It took me all of 6 months to figure out that movement, but that’s because I didn’t practice.  Had I spent some time after some classes working on false-grip or working on hips to rings or hips to bar, I probably would have been rolling those out after 3 months.

We’ve heard it many times, “Practice makes perfect.”Just watch some of the guys and the gals in the box.  The people with crazy scores and impressive times, spend time working on movements that they wanna get better at.  Before Salt decided to change his programing he was a shoe in to be working on some sort of movement after the WOD.  Sanjit will do an extra WOD every time he’s at the box.  He’s going for RX people!  Clarissa and Mags work on their kips every chance they get, when they’re not giggling in the corner.  Sometimes it takes a little bit of extra work to get to where you wanna be with your range of motion or efficiency .

As coaches, we are here to help.  When we aren’t coaching or WODing, you’ll probably catch us practicing.  Grab us and ask us for help, that’s why we are here.  Just don’t ask me for pistol help, because I can’t help you there.

Workout of the Day 11/2/2012

Strength/Skill.
Squat Snatch 5 x 2 + 1 Overhead Squat – rest 90 sec.

Complete 2 reps of squat snatch, followed by an overhead squat (5 sets).

Met-Con.
5 Rounds:
50 Double Unders
25 Slam Balls (30#/20#)
1 Rope Climb