AMRAP 20 minutes
6 deadlift, 7 Churpees, 10 KB Swings, 200 M Run

Watch Valery Federenko snatch a 106lb KB. Smooth.
Notice 1) all the rest on the bottom of the swing, 2) breathing out on compression, and 3) speed of momentum on the punch through. Very nice example. Snatch is the movement to master (notice the high HR in just a few minutes; the move associated with all the benefits of KBin). Shows him snatching this 30x each hand…ff to about minute 3 for the snatches.

CONGRATULATIONS! New mom Jamie “Jimie Dirt” Sonon welcomes Jackson Miles!

Wtd Sit Up, Rope Heave, Rev Lunge/Plie, ShoulderPU/Arm Hauler, Seated Leg Raise, 1legDL, StarJump/JJ, Wood Chop, 1arm Press, CrunchPunch, Thrusts/MtnClimbers
(Steps in the middle)

Sunday 2/27 (Tomorrow) 10:30 AM: Krank/Spin. Contact Chris to get in on it.
See Sunday Special page for Benchmark post-test dates/times.

KRANK & SPIN Class. Contact Chris to reserve a spot!

SATURDAY MAR 5 8:30AM: Combined Class Only (no 9am class)
Plan to stay at 9:30AM as IM ABLE awards a handcycle to Mike Slotwinski of DE.

Keystone Wounded Warrior 5k, Sunday May 1, 2011 (Keystone Wounded Warriors and Alvernia Track, 2nd Annual). Register at the Active site.
(Run on your own, or run with a big CF group…either way support the Wounded Warriors Project…more info later)

Benchmark post-tests begin March 6! Up first, test improvement in your lung/leg burn and form……..Swing, Box Jump, Goblet Squat.

It starts with a PLANK. Maintaining ankle, knee, hip, shoulder alignment is critical, and difficult thoughout the movement…pay attention to violations and self-correct.
Very nice planks in all 3 pics…notice in Pic 3, as fatigue sets in, picture his hips drooping (maybe even tempting in an effort to lighten the load or go faster only pushing his chest up and down). Work the plank…arghhh!


Note: This is not your usual G-rated CF Post. Censor as you see fit.

“Mental toughness is many things and rather difficult to explain. Its qualities are sacrifice and self-denial. Also, most importantly, it is combined with a perfectly disciplined will that refuses to give in. It’s a state of mind-you could call it character in action.” -V. Lombardi

…row to hoe
…act to follow
…it out
…as nails
…like a nastyass honey badger? Wha?

Army Staff Sgt. Sean M. Flannery, 29, of Wyomissing, Pa.; assigned to 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky.; died Nov. 22 in Kandahar province, Afghanistan, of wounds suffered when insurgents attacked his unit with an improvised explosive device.

5 consecutive rds:
20 PullUps, 30 PushUps, 40 SitUps, 50 Squats (CrossFit Barbara)

Excellent WOD to blow out after honing the Pull Ups at the Sunday Special.