Workout of the Day
Find your 1 rep max.
4 rounds for time of:

20 KB Swings 24/16kg
12 Pistols (alternating)
6 Hang Cleans (power or squat) w/70% 1 rep max

Post your scores to the Whiteboard.


 Friday Flicks: In Klokov We Trust-A Journey of Strength

If you appreciate strength, athleticism, and Weightlifting watch this video featuring a young Dimitry Klokov to the present Klokov and some of the amazing feats of strength he’s accomplished!  Awesome display of strength and power!



Here’s a blast from the past photo.  Our regular desktop computer decided to take an unauthorized vacation so I dug up this photo from cyberspace.  This was taken a 2 or 3 years ago during the Spartan Super in Staten Island.  Lisa and I are near the end.  Notice Lisa is wincing in pain.  She has good reason—her leg is broken.  Notice I’m smiling.  I’m smiling because my leg is not broken.  You can read about Lisa’s experience if you order the free e-book, “You’ll Know At The Finish Line!’ The Spartan Guide To The Sport Of Obstacle Racing  



5 Responses

  1. John H

    Great video, If anyone needs to know what attitude you need to bring to the BOX just read what KELLY R wrote yesterday. YEAH KELLY R !!!

  2. Nick Kelly


    I want on this weightlifting team! Great picture of you guys. John is correct on the video…what an athlete…the guy is a machine! Awesome video to watch at 7am.

  3. George

    Kelly’s comment yesterday day was spot on!

    There is a video going around of Klokov strict pressing 365 lbs. Klokov did this at CrossFit Long Island City, Queens, 2 weekends ago at a seminar.

  4. Kelly R

    John H & George-
    Your comments here made my day! Even though the day is over and I am just reading them- Thank you! -always encouraging. What I wrote is how I have approached my crossfit journey the last 6 months and also a big way I look at life. My Dad was a marine and a cop , he taught me to always be kind and not foolish. He taught me just because I am not able to accomplish or do something today, does NOT mean I won’t be able to do it tomorrow. AND you don’t quit because you will miss out on success tomorrow.

    **** love this picture of you guys and loved reading the part in the book- I told Lisa that are lots of hidden gems in this box ******

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