As much as we missed you all, our level 2 prep course was awesome. I am sad that it is over. To sum it up, the weekend consisted of drilling the different points of performance and analyzing programming strategies. Using some of the coaching strategies and cues will allow us to improve the movement and performance of all of you wonderful athletes. The programming piece was very valuable as well, you might notice some helpful differences going forward.

In other news, I got my first muscle-up! At the beginning of the month I set a 1 month goal to get my muscle-up. I had 1 day left and I had to get it!! During the 5 minute bathroom breaks I kept wandering over to the rings and practicing my kip and transition. At the very end of the certification we worked up to a 2 rep max clean and jerk. After I was finished I walked over to the rings, and on the 3rd try I got it! Since it was right after the seminar ended everyone from the level 2 were all standing around and all screamed and cheered when I pressed it out. Definitely one of my proudest CrossFit moments. Did you all achieve your one month goals? If not, you should give yourself another month, keep trying…you will get there. If you haven’t established any goals for yourself you should! It really works.

90 Hollow Rocks

5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Push-Jerks (155,105)

Level 2 (115,80)
Level 1 (95, 65)