It was awesome to have Crossfit Hoboken's top dog and newest trainer Bennett(top) back here for the holiday's. Instead of taking it easy, the gang worked harder than ever including a test drive of the overhead press with oscillating pendulum action! Congrats to Bob too for shaving a whopping six seconds off his 500m row time!!

Training:

Snatch 3-3-3-1-1-1

Teams for AMRAP 15min.:

7 Power Snatch

7 KBS

7 Pullups

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Troy On Ice!

Troy ice-climbing a nearby route along the Columbia. Amazing work on the ice and a new deadlift PR in the gym.

Training:

Deadlift 5 x 3

21-15-9

Handstand Pushup

Pullups

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Wes/405!

Polly Muscles Up

Wes syncs action and intention and smashes through the 400lbs Deadlift milestone. Consistent hard work pays off.

The less than tropical weather conditions bring to mind this observation from D.H. Lawrence: "I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself." Say No to Self-Pity

Training:

Press, work up to a heavy single, PR if it feels right.

"Christine"

Power-bias version, meaning, equivalent work:rest ratio but trying to maintain consistent time each round.

3 rounds total of:

500m Row

12 Deadlifts

21 Box Jumps

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Got Squat

"Don’t go through life with kid gloves on. The stakes are too high, and it is oftentimes more important to give people what they need, rather than what they want. This includes ourselves. By facing the fire early and often, we ensure the confidence and breathing room later to do bigger and better things." -- T. Ferriss

Squat or Not?

Cost of Treating Diabetes to TRIPLE by 2034. What's the cost of prevention?

Training:

Rack Jerk-Dump-Deck Power Clean -- working up by 20lbs jumps to a heavy single for each.

Dumbell Snatch

Lil Cindy = 10min. version

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