Tuesday 3-08-16 WOD

Ryan during the Snatch Test at the SFG Level 1 last year. It was a great course with a lot of amazing people. Ryan took a spot with 24 hours notice before it started. Everyone else there had been talking about training for 4-5 months specifically for the gruelling course. 

Ryan performed beautifully in every aspect and we finished the snatch test (100 snatches @ 55#) in 3:56 & 4:06 without putting it down and half a minute ahead of others under the watchful eyes of individual SFG course leaders. They said they've never seen anyone go that fast and were looking at us funny when we were talking about going unbroken on the 100 reps. I told them "We usually do pull-ups with the remaining time on the clock when we do this test at the gym".  

Nobody could believe that Ryan just jumped into the course without preparing for it and I kept hearing all weekend "This is one of your students?" There were also several instructors that kept saying to Ryan and I "I have a new respect for Cross Fitters". 

This goes for any type of training. It's not about the training it's about the way it's performed 

and we don't just perform movements, we execute them with accuracy and precision. 

  

Tuesday 3-08-16 WOD

CrossFit:
A.
Back Squat 3x3@ 85%

B.
7 Min AMRAP
5 Ring Muscle Ups
7 HSPU @ 25/45#
9 T2B

C.
3x1Min Plate Plank +25/45#
5x30/30 Hollow Hold +25/35#

Fitness:
A.
Back Squat 3x3@ 85%

B.
7 Min AMRAP
5 Ring Dips
7 Double Bell Push Press 30/50#
9 T2B/Hanging Leg Raise

C.
3x60/60 Min Plate Plank +25/45#
5x30/30 Hollow Hold +25/35#