FIT AS F**K 6/4/10

Man today was just a f*n great day in the garage. Definitely saw some great athletes here today, and accompanied a female as well! My alarm was set for 7 somethin and i woke up around 6:30 so went ahead and got goin. Had my 4 eggs, half a whole wheat bagel and some water. Then about 8 oclock headed out to open the garage and get things goin. Ran a few sprints: 100 meters at 19 seconds, 17 seconds, 200mete at 42 seconds. Then a new guy came over, his name is Corey and he's a damn good Olympic lifter, He taught me the Snatch and i worked some drills with a really light weight.

Snatch Grip Clean High Pulls 5x5, used 65lbs to start then 85 lbs, Corey used 135
No-touch riser clean deadlift 3x3, I used 135, Corey used 185.
Back squat, 80% of max 2x6.
Korey: 205-2, 225-2,2,2,2,2
Corey: 285-2, 295-2,2,2,2,2
Then did a few full snatches with light weight, i used 65lbs, corey used 135.


GREAT TURNOUT FOR THE CROSSFIT WOD TODAY!! FIRST I'D LIKE TO SAY THANKS FOR YOU WHO CAME! Daniel, Noah, Lauren, Chase!

WOD: AMRAP IN 15
5 Front Squats (115/75)
7 Toes to Bar

Noah* 85lbs 8 rounds
Chase* 106lbs 11 rounds
Lauren* 65lbs 10 rounds + 5 front squats
Daniel 11 rounds + 5 front squats
Korey 14 rounds

Man this was a rough workout, really had to pace yourself. a few of us tore some calluses on our hands, no big deal, we worked hard. Noah did great on his front squats, being his first workout with Front Squats in it. This was Laurens first time here, she maxed on her push press at 95 lbs, great job! and did awesome on the WOD knockin ou 10+ rounds.