Workout of the Day
4X3/6 FS/BS @ 94% of 12/2/13
[Note:  This is four sets of 3 front squats immediately followed by 6 back squats using 94% of the weight used last Monday.  If you didn’t do the workout last Monday then use 90% of your front squat 1-rep max.  If you don’t know your 1-rep max for the front squat then find it today.]
3 rounds for time of:

10 pull-ups
15 push-ups
3 snatches @ 70% 1-rep max

Post your scores to the Whiteboard.


Notice the bottom position of Ryan’s push-up…elbows close to the body, forearms are completely vertical.


Same with Melissa’s bottom position of the push-up….notice her face, she’s exhaling as she pushes back up and her head is in a completely neutral position.  She is neither looking up nor is she hanging her head.




The Push-Up

“Not one in fifty guys with a 300-pound benchpress can do 50 honest push-ups!”

“So, “what is an honest push-up?” An honest push-up
moves slowly from full extension to a point of maximum
depth without “reaching” for the ground or perturbing
the body’s taut, rigid, straight-line posture, and then
returns rigidly to full extension. Done correctly, the
push-up is a super demanding whole-body movement.
Engage as many stabilizers as possible.”

“Reaching for the ground” is trying to find the bottom of the
stroke early. The two most common “reaching” cheats are
done by craning the neck to find the ground with the nose
early or dropping the belly to find bottom early. The ideal is
to retard, not advance, the body’s parts from finding bottom
– nose, chest, belly, thighs, and pelvis are each in a race to see which can reach bottom last, not first.”—-Greg Glassman, CrossFit Journal, Issue 7, March 2003
[Note:  The push-up remains to be one of the easiest yet one of the most difficult exercises to execute.  “Easy” in that there isn’t a whole lot of moving parts and the directions are simple.  “Difficult” in that the movement is rarely done correctly in a full range of motion.] —George
5 Powerful Exercises To Increase Your Mental Strength      “To me, mental strength means that you regulate your emotions, manage your thoughts, and behave in a positive manner, despite your circumstances. Developing mental strength is about finding the courage to live according to your values and being bold enough to create your own definition of success. Mental strength involves more than just willpower; it requires hard work and commitment. It’s about establishing healthy habits and choosing to devote your time and energy to self-improvement.“—Amy Morin for

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