Workout of the Day
4X1 Clean & Jerk @ 90% of 1-rep max


10 minute A.M.R.A. P.:

10 Handstand Push-ups
10 Kettlebell Snatch 24/16kg, 5 each arm
10 Toes To Bar

Post your scores to the Whiteboard.







The Workout: A Woman In NASCAR                 “Ms. Abbott, who stands just 5 foot 3 and 118 pounds, can change two 90-pound tires in 14 seconds, but her goal is to shave that down to 12 seconds flat. A native of Lynchburg, Va., she stays in shape for the job by doing the high-intensity strength and conditioning program known as CrossFit, which employs a grueling combination of exercises and weight lifting. She regularly takes part in CrossFit competitions, owns a gym in Raleigh, N.C. — called CrossFit Invoke — and signed an endorsement deal with Reebok this year.”—Anahad O’Connor, NY Times



How To Do The Perfect Kettlebell Snatch       “Kettlebells are good for some things and not so good for others. High repetition ballistics is one of the things they’re really good for. Even a moderate weight adds up to a significant workload very quickly. Twenty snatches on the minute with a 24kg bell adds up to 2400kg of load overhead in five minutes. There are not many activities you can do that will allow you to work so hard. This makes the kettlebell snatch a great choice for adding conditioning while simultaneously strengthening the body.”—Andrew Read for Breaking Muscle

5 Responses

  1. Kelly R

    GM George- once again great posts! Love reading these w my morning coffee. Big fan of Christmas Abbott! ( she once said that Nicole Carroll was her biggest inspiration to start crossfit. ) good stuff!
    See you later.

  2. Nick Kelly


    As Kelly stated I am also a huge C.Abbott fan. Good read! I especially like that she said she quiets that voice in her head when she doesn’t think she can get that last rep….I have been telling myself things like that in my head since I started over a year ago.

  3. George Demetriou

    Kelly and Nick,

    Thanks for the kind words!

    You two and the the other 5 or 6 people that actually read this humble blog make my day!

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