Back squat 75% of 1RM, 5×4 reps

Followed by: "Randy" 

75 Power snatches, 75#/55# (35% of 1RM)
In honor of Randy Simmons, 27 year LAPD veteran and SWAT team member who was killed February 6th, 2008 in the line of duty.
Post time to comments.


Tim Keefe demonstrating an excellent burpee.
Whether you have a cruise in a tropical land scheduled or you are looking to qualify for the 2010 CrossFit Games, you've got some goals associated with your training.  Although CrossFit is a remarkable program for general physical preparation, you are going to need a little planning to maximize your training in order to reach your full potential.  Whether you have identified strength as an issue that needs to be addressed, or you need to dial in your nutrition, an individualized plan needs to be established no matter what the goal.
By emphasizing practice at any one movement or skill, aren't we going against the "constantly varied…" charter of CrossFit?  Aren't we specializing and isn't that the enemy?  Well, sort of… but by not addressing specific areas of weakness or emphasizing other areas, you certainly are leaving a chink in your armor.  In order to reach your goals, you must address certain areas of your training that may be outside the realm of the WOD.  This is where planning comes into play.
By identifying a timeline for which you must reach your goals, you've already established a plan (I want to look good in a bikini by…).  Now it's time to detail that plan by breaking the timeline down into smaller timelines (I need to have my nutrition dialed in by the end of week 2).  At this point you've become a specialist.  Do you think that's a bad thing?  Nope – it's necessary in order to become good at all aspects of fitness.  You were deficient in that area and now you brought it up to speed, so it's time to move to the next timeline.
We are going to have a detailed discussion on October 4th at 1:00pm where we will discuss planning to reach goals, for sport-based events, and for overall fitness.  Please mark this on your calendar and plan on staying for an hour.  For anyone planning on competing in the CrossFit Games, this meeting will help immensely.


  1. Michael :

    I’m in – I have been thinking about this for some time now. Thanks for addressing this.

  2. Donna :
  3. Sara :

    Man. I was really hoping today would be a leg work out!!! haha, my arms are soooo sore! Better suck it up Sara.

  4. stef :

    Sara… haha… how I started Crossfit? IBUprofin for workouts. Not joking. lol. It gets better in time!

  5. lil :

    I’m very excited about the goals talk. I seem to keep missing mine….but I’m not giving up.

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