30 Snatches, 135# (95#)

With a twist, alternate squat snatch and power snatch.

Post time to comments.

The bathroom at San Francisco CrossFit. Open 7year, what a kick ass gym!

Spread the word to all and support the family of a local fallen firefighter : 

This Saturday CrossFit CastleRock will be hosting a special event to raise money for a local firefighter who tragically lost his life. Please invite anyone you know, all are welcome to do the WOD or to cheer on. They will have firefighters from his house and possibly family members there. The event will start at 8:00 A.M. and go through lunch. Paleo and BBQ food have been donated.  Please spread the news.

Memorial contributions can be made to the Bridget and Natalie Murphy College Fund, c/o Chase Bank, 4968 S. Yosemite Street, Greenwood Village, CO, 80111.

Who do you want to be today?  In light of the information above it reminds us of what is important.  I am struck by how negative our society and many interactions are.  Call me a dreamer, but I believe in a world where people are kind to each-other.  Where benefit of the doubt is the norm.  I am so feed up with blame, jealously, complaining and struggles of who’s right, we are better then that people.  

It’s as simple as looking into someones eyes when they are talking to you.  Listening to what they are saying and not just reacting.  Trying to imagine where they maybe coming from and not placing judgement within the first few seconds of interaction.

We can be condescending, we can be rude, impatient, defensive or we can choose to be considerate, kind and sympathetic.  When you engage in interactions we always have a choice.  Everyday, every person that we come in contact with.  Many times it is the people that we love the most that we give the least concessions to.  Active listening exactly equal to your interest.  If you are busy, texting, thinking about your response and what you are going to say or interrupting, you are not engaged nor are you truly interested in the interaction at hand.

I challenge us all today to be present in our interactions and kind in our reactions.



  1. Jeremy :

    Best post ever.

  2. Gabriel :

    Welp, seeing as how I suck at snatches, I better show up for this one! 🙂

  3. Cherie :

    Ryan –

    Thanks for reading the post on Calcium. I do believe is is a little different for children. They are meant to drink milk. But I don’t necessary think it’s due to the calcium, while it is a contributor I believe a big reason is the growth hormones. One of the big problems in diet of small children today is that it is all snack like foods as they are very young. I would be more concerned with the types of foods they are eating, veggies, fruits, oils, meats with no grains and no beans, then I would be with milk consumption up to the age of two.

    I hope this helps – Cherie

  4. James (O.G.) :

    “We can be condescending, we can be rude, impatient, defensive. . . .”

    We can? COOL!

    Oh, wait. You didn’t mean it that way. I remember jokingly saying to Cherie a few months ago that I needed a “positivity WOD,” but it’s not really a joke. We (mostly I) get so focused on our everyday life that we (mostly I) get caught up in our issues and don’t think enough about others. We (mostly I) need to focus more on other people and building up everyone rather than tearing them down to make ourselves (mostly myself) feel better.

  5. tanja :

    I LOVE this post. It reminds me of Don Miguel Ruiz’s Four Agreements: Be Impeccable With Your Word, Don’t Take Anything Personally, Don’t Make Assumptions, and (my favorite) Always Do Your Best. What an amazing world we’d live in if we committed to ways of being, like the ones in today’s post, that are so simple, yet so often overlooked or taken for granted. That’s a world I want to live in. And I agree – it starts with us (me)!

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