Deadlift – Heavy Single


50 Turkish Get Ups  53#/35#

50 Knees to Elbows

Post load and time.

Coaching Tips:  Scale load and movements to match your current fitness level. Warm up completely prior to any max load lifts. Make sure that you have absolutely the perfect set up before attempting to lift the bar off the floor. Set your back muscles to support your spine, make sure the bar starts under your shoulder blades and remains against your body throughout the entire lift.  Lower the bar toward the floor with your hips and legs, don't reach for the floor with your arms. Most lower back injuries happen during this portion of the lift so pay close attention to how you lower the bar.  Partition out the TGU's and the knees to elbows as needed.


By Paul Flores

I want to say that I dislike reading other blogs where the owner or coach does nothing but complain about the state of his/her gym and the goings on at their gym. "Don't use too much chalk," "put the s**t back where it belongs," "don't be late to class," blah, blah, blah.  All I want to discuss is a few things that are pertinent to your, our clients, over-all health. The first line in the coaching tips concerning scaling load and movement to match your current fitness level needs a little more expounding. Your current fitness level is an ever changing state. Your ability to put together 2 or more workouts at 100% is very difficult to achieve and may only happen a few times a year to most athletes. Knowing when and where your limits are on any given day is part of the adventure that is CrossFit. Your responsibility as an adult athlete is to know what your current fitness level is before any given workout. If you are experiencing minor aches and pains…scale load and movement.  If you haven't quite recovered from yesterday's workout…scale load and movement. You get the idea.

The year is well under way. Have you checked to see if your rudder is working?  We are almost done with the first quarter in 2010, how are you doing to get to those goals you set for yourself at the start of the year?  How are you steering your ship without a rudder?  Have a plan and stick to it.  Look in your journals and re-read what your goals are to see where you are in achieving them.  If your goal was a muscle up by Summer, you should have been at the Muscle Up Clinic this past Saturday.  Have a plan and stick to it.  Schedule yourself some personal training if you need some special attention on some of those goals.

Keep up the good work everyone.  Don't think for a moment that your efforts are not being noticed. Your coaches and I are in constant discussion on where our members are in their training and what we can do as a team to get everyone further along as possible. We are very proud of what you do.  It's not easy.  It's not supposed to be.  Somehow, when it's over, we all say…"that wasn't so bad."