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Tuesday, October 20, 2009

Saturday Morning Muscle-Ups

The Browns Are Back
"Tabata Something Else"
8 Rounds each of 20 seconds work/10 seconds rest of:
Pull Ups
Push Ups
Sit Ups
Goal Setting
What are your fitness/CrossFit goals? I know we all joined CrossFit to look better naked, but seriously, you may train for health, weight management, or to get really friggin' huge, but these are the reasons for your training, and not goals per se. Goals need targets. Goals need to be SMART:
Specific, Measurable, Attainable, Realistic, Timely
It is important to have general goals or reasons for training to give you a framework for setting your specific goals and to give you focus, but SMART goals are what will keep you on track to continuously improving. So what are your SMART goals? Even if something seems unattainable, or unrealistic let us know what that goal is and we can work to break it down into a series of shorter, realistic goals that work upon each other to move towards completeing that task.


  1. Awesome classes this morning for "Tabata"! My voice is totally gone.

    Today, "Total"= 800 lbs. PR

  2. I'm going to hit the Tabata at 4. Looking forward to it.

  3. Weekend:
    9 mile hike with 1,700' of elevation gain: 5 hours
    Nothing like being in the woods alone to bring a little perspective to life. Great trip despite the cool weather
    130 then 120x1x3
    165 then 155x1x3
    3x Max Pushups:10,11,10

    3x5 High Bar Back Squat 155
    Snatch grip DL 145.
    Hang Pulls and Throws all focused on using my hips more.

    As you might be able to tell I've strayed from the strict domains of crossfit main page into an olympic lifting focused epoch. It's something I've been toying with for a little while and an area I wanted to improve in. Will I ever go back to mainpage? Sure, but not for at least a month. I of course will continue to work on my goats (that whole damn barnyard) and may mix in some short heavy stuff towards the end. Jonathan's been putting together some fun looking stuff with his Strength Bias programming i'll probably purloin.

  4. Where did you go hiking paul?!

    Nate: THANKS for sacrificing your voice towards the less fortunate this morning. It was GREATLY appreciated. haha

  5. Today is Deadlift Day.
    Deadlift 275x3
    AMRAP 195# - 20 Reps. Move up the weight next time

    None. Was going to do a short Fran (15-12-9) but the forearms were burning and close to detaching at the elbows, so as I writhed on the ground in pain and just a bit of pleasure, I decided against the forearm slayer that is Fran. 20 rep deadlifts were quite a metcon in and of themselves.

  6. Becky,
    I was up in Pisgah National Forest outside Brevard, NC.

  7. Paul,
    meet any bears you wanted to take home?

  8. Quote of the Day: "Nip it out"