"There is no better teacher than adversity.  Every defeat, every heartbreak, every loss, contains its own seed, its own lesson on how to improve your performance the next time." -- Malcolm X

CF Mainpage -  Front Squat  5 x 3

CF Camas - Overhead Squat technique practice

Tire Flips  15-12-9 + 400m sprint after each set

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Ashlee's back and she's BAD.  She and the crew did the following session, programmed by Bennett, inspired by our friends at Mountain Athlete:

Step Ups:   70-60-50-40-30-20-10

Ab Roller:  49-42-35-28-21-14-7

A2B:            14-12-10-8-6-4-2(repeat this rep sequence for following 3 exercises also)

Virtual Shoveling

Situps

Sandbag 1/2 moons

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Bridget displaying a powerful 2nd pull on the snatch at the TSPC Open Weightlifting Meet.

Congrats to Bennett who set a new deadlift PR last night.  400lbs. at a btw. of 145!!   And in the spirit of these strength achievements by our trainers, a few words on the subject from San Francisco Crossfit coach 'K-Star':

"Go Heavy.  Instead of chasing an improvement in your 'Angie' time of 4 seconds, try performing a workout you know you rock at with a load where your time begins to significantly drop off.  Can you perform 30 clean and jerks with 135lbs. in under 3 minutes?  Shame on you.  That load should be 155 to 185lbs.  Go out and start failing all over again.  And this time make it heavy because everyone is getting good at runnin' and chinnin'.  225 is the new 135."

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Bennet vs. Fran

"Fran"

21-15-9 reps for time of:

Thrusters

Pullups

Bennett: 3:53(this was Bennett's second metabolic workout that day and he did 12 pullups on the last set instead of 9)

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