Remarkable Progress. Fitness Saves A Life. Tuesday, Feb 2nd


Lauren A. Joins the “Chicks Who Do Pullups” list at CFHR. NICE KIP!

CrossFit WOD

Power Snatch:
3 @ 65% 1RM
3 @ 75% 1RM
3 @ 85% 1RM
3 @ 90% 1RM
3 @ 95% 1RM
You can drop the bar from top and reset between each rep, just don’t delay more than 10 seconds between reps.
Then,
For time, with a staggered start
5 rope ascents
30 sledge swings (heavy…guys 20#, gals 8#)
Row 800
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This past weekend, Nicole and I headed up to the SuperFit games in Charlottesville. There were 55 male competitors and 40 female competitors. Here’s the link to the WODs and an overview of the event. The 3rd WOD was altered quickly after none of the top 5 males could complete it in the alloted time. Nicole, as is becoming a trend, did tremendously well, taking 2nd place overall. And for me, I finished 13th leaning heavily on my heavy thrusters and HSPUs. For both of us, the 1500m row at a 4 damper was a challenge. Nicole did very well with the heavy DL (putting up 48 177lb DLs in 3 minutes). There is an expectation of spirit, energy and a motivational atmosphere in CrossFit gyms and competitions and we were not disappointed. GREAT people, remarkable athletes…much the same as CFHR. We’ll get some pictures out soon.
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We’ve updated you a ton on Scott G’s progress. Now see what his brother has to say. Great writeup and well deserved. And to answer his brother’s question about “what we do” down here: it’s 10% our quality Coaches and Trainers, 10% Smart Programming and 80% Athlete Dedication. We appreciate the props.
LIVE STRONG!!

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