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Monday, June 29, 2009

Ramsey showing an excellent finished position in the press
Lindsey getting after Saturday's Deadlifts. Note spine of the scapulae over the bar, hip high and back set.

Crossfit Total

Back Squat, 1 rep.

Press, 1 rep.

Deadlift, 1 rep.

Go Heavy

"There is never an absolute answer to everything: except of course that you have to do your squats." -Mark Rippetoe

Go here for the movement standards: http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

Greetings All! This is Paul, while Chace and Nate are transitioning the gym to full Crossfit, they've let me run the blog. Expect to see a bit more discussion here than you are used to. I'd like to talk about standards today.

We use these standards to ensure that every rep of every movement is comparable to every rep you've done in the past. Using the same Range of Motion and strict form will show you how much you've improved (or recessed) and rank you globally as well . Remember we're looking for improvement in times, weights, rounds: measurable things. 6 pack abs and bikini bodies will come with improvements in these measurable things, aesthetics should never be the only arbiters of success. Strive for perfection each time, but be okay with good movement and learning something at the end of your session here.


  1. Nate and SS-CF Team:

    Thanks for busting my 47 yr. old tail on Saturday. I really like your eval approach and focus on form first, reps second. I too aspire to be an SS stud like you guys.

    You dudes are awesome!

    Ron Harris

  2. N8, Paul, & Chace:

    Just wanted to say great workout today! You guys do an awesome job of motivating and coaching us day in and day out. Look forward to pushing the limits with you guys!


    PS: Expecting good things from the new Paul knows all blog!