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12.12.31 Monday


12.12.31 Monday

Coaches Rant:

As we head into the New Year and you are one that makes resolutions here are some things I would like to point out:

  1. What sounds like a good idea when you’re drunk is not always true in the morning
  2. If you have been saying this is the year I will “blank” and I’m serious this time! Try not to get mad at your self when you stop two weeks into the New Year.
  3. Eating less junk food is a heath requirement not a resolution. Try “ I make a resolution, not to get diabetes!” or
  4. If you smoke, just quit and don’t make a big deal about it. You didn’t run around telling everyone you started, so why should quitting be any different.
  5. If your resolution is to get to the gym more often… I agree!

Happy New Year to ya! Here’s to 2013 the first year without any repeating date digits. I wonder what mysterious dooms day prophecy we are going to see in the future.


Snatch Practice (15 min)
Hang clean (3 second stall) : heavy 3; 95% x 3, 90% x 3


Block clean (knee) – heavy 3; 95% x 3, 90% x 3
Clean pull on riser – heavy 4, 95% x 4, 90% x 4
Halting clean deadlift (upper thigh) – heavy 3, 95% x 3, 90% x 3


12 Kb swings 53/35
12 HS shoulder touches
12 pull-ups
113 du


4 Responses

  1. Bob

    2012 Fitness Goals

    Deadlift 405

    Snatch 135 or higher form and technique are key

    Clean and Jerk 185

    Back Squat 315

    Overhead Squat 185


    Sub 5 Fran
    Sub 4 Grace
    Sub 8 Helen

    Body Movements

    Muscle Ups
    50 unbroken dubs
    25 unbroken hand stand push ups, games std.
    20 unbroken pistols each side
    50 unbroken pull ups

    23 min 5k

    Set SMART Goals, Specific…Measurable…..Realistic…Time Bound

  2. Lacretta

    Hang Clean at 83lbs

    12 Kb swings/35
    12 HS shoulder touches – Modified
    12 pull-ups
    113 DU

    WOD time: 14:09

    Practice: HSPU – 3 completed

  3. Kim

    Hang Clean @ 93lbs

    3 RFT
    12 KB Swings 35lbs
    12 HS Shoulder Touches – modified
    12 pull-ups
    113 Double Unders