Snatch Deadlift

“Elizabeth has power”
Reps 21-15-9 of:

Power snatch (135 lb./95 lb.)
Ring dips

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MWOD 188



I came across this article on Core Performance, Life lessons from running, and as I was reading it, I found it paralleled much of what I’ve learned in my four years of CrossFit.

I’ve kept a list of my “CrossFit Lessons” that also apply to my daily life as well…here are my favorites:

1. Anything that looks easy on paper generally will break you.

2. Bigger gains are made when I work on the things I’m weak in, not when I work on the things I’m strong at.

3. Rest days are good. I should take them more. And, if I don’t rest, then I can’t complain when something hurts.

4. Every day at a Crossfit gym is an opportunity to learn something new.

5. CrossFit requires patience. A movement can take months to learn and perform correctly. Let go of the timelines in my head and just practice. Over-thinking can mess you up

6. I will not PR every day, but what I can do is give all out effort every day.

7. Laying on the floor for 30 minutes, trying to recover from a five minute WOD, is when I feel most alive.

8. CrossFit levels the playing field for everyone. It’s great to play in an arena, where any given day, anyone can win.

9. Leave nothing undone, and always, always, always finish the pull.

10. You are in CrossFit who you are in real life.

11. It’s easier to run in a group than run by yourself. If a WOD involves a run, and there is a lone CrossFitter still running after all have finished, get up and go run with them. No one likes to run alone.

12. When my mind screams REST, that’s the time to pick up the bar and MOVE.

13. Do not lower your expectations to what you think you can do. Always raise the bar and prove you can do what is highly expected.

14. There will always be someone who is bigger, stronger or faster. Make friends with those people – they will make you a better athlete.

15. Practice doesn’t make perfect. Perfect practice makes perfect.

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Friday WOD, July 8, 2011

8 thoughts on “Friday WOD, July 8, 2011

  • July 8, 2011 at 6:26 am

    I found this video to go with the one Andrew posted a couple of days ago –these are all 69kg lifters (150 lbs.) –

    All of these dudes can move a ridiculous amount of weight because they are SPEED strong — they have speed through the middle and are FAST!

    Yesterday afternoon was awesome! Lots of great lifting and new faces at the gym!

  • July 8, 2011 at 8:12 am

    I like #11 Amie! Thanks to Curtis for running with us RunFitters!

  • July 8, 2011 at 8:39 am

    playing golf all weekend so i did Nancy with 75#. 13:54. thought it was gonna be easier. i was wrong.

  • July 8, 2011 at 8:21 pm

    Thank you Regional C7 Team for the great gift!!!!

  • July 9, 2011 at 3:20 pm

    Saturday WOD
    50 burpees for time – 2:11
    Run 400, 50 squats, 2 rounds – 5:53

  • July 9, 2011 at 9:20 pm

    8:18 with 115# and a snatch that needs a little work.

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