Thursday 130502

Snatch from the block day
We are going to work on snatching using the jerk blocks
Come in and practice pulling from different heights
Every minute on the minute for 7 minutes
3 Hang Snatch @ 60% of 1 RM from the blocks

suns out guns out…except yesterday…stupid snow, it’s MAY!


I recently came across a blog by John Welbourn, the man behind CrossFit Football.  The blog is a sort of recap of 2012 and plan for 2013.  I know it’s a little late in the year to be talking about resolutions for 2013 but the blog is fantastic and needs to be seen. 

Check out the full blog HERE.

Here’s a few of my favorites points from the 42 John posted.  Take a look at the blog and let me know what numbers are your favorites or which ones resonated with you.

1. Know what you are training for.
We often sat at the seminars and my gym, “What are you training?” This translate into, you need a goal, a destination for your journey. Without you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.

14. Heavy prowler pushes cleanse the soul.

25.  Dont let fear be your limiting factor.
Louie Simmons told me, “To master kung fu, the training must be severe.” What Louie means is, don’t take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don’t let fear of not meeting your goals be your limiting factor when it comes to training or success.

32. Learn to cook.
Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.

39. Work the tissue.
Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.

Your turn.  Which ones do you like?


  1. Jim D. :

    31, 40, 38 and 20
    31. Having kids puts everything into perspective.
    My wife and I had twin girls in late 2011; I just came up for air in late 2012. Kids put things in perspective. The things that mattered so much, seem small and unimportant. What is important is raising your kids, providing a positive role model and keeping your wife happy and loved so she doesn’t drive the whole train off the tracks. ( For those us that have kids, we learned this lesson along the way, for those of you who are about to or are thinking about it, there is nothing in this world that will ever make you regret the decision, Kids change everything!)

    40. Move the bar as fast as possible.
    When lifting weights, you should move the bar as fast as you can at all times. Think compensatory acceleration. If you have never head the term “compensatory acceleration”, go google it now. I will wait. Slow reps are akin to the splinters in your ass from sitting on the bench watching the explosive guys play. The only thing moving slow did, was make me slow. Fuck slow.

    38. I don’t care that you are 100% Paleo; if a friend offers you a beer, drink it. Nothing says “FU” like not accepting a drink from a friend because of a diet. Grow the fuck up.

    20. I don’t care how far or often you run, running slow will never help you get fast. The road to hell is paved with good intentions and marathon runners. I am not impressed that you finished a marathon in 5 hours. I am more impressed that it took you 7 hours to sprint 421 100-meter repeats.

  2. Ali :

    Great read! I picked out my favorite for obvious reasons. FARM STRONG!

    13. It is better to live like a farmer than a bartender.
    Farmers go to bed when the sun goes down and wake when the roosters crow. Bartenders hang out with drunks, don’t go to bed till 3 or 4 in the morning and sleep all day. Be a farmer.

  3. Rob B :

    6 you need to warm up. and my corollaries:
    6a watching me warm up is no more your warmup than watching me workout is your workout.
    6b you will not warm up too much. or mobilize too much

    15 sleep 8+ hours. Me: yes, it really is that important
    24 drink water. Me again, yes, it really is that important
    39 move the tissue. Me agree, except graston. If someone recommends it – run!! it’s miserable and makes thigh-mashing seem like a pleasant pasttime.

    42.5 Me: have fun with it for pete’s sake!! inject fun into your workouts and as importantly don’t be a slave to your gym schedule go do something (new) & fun with the fitness.

    Thanks for sharing an excellent post!

  4. Lauren :

    Great article!! Thanks for sharing! 🙂

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