- These will feel very light. The point of speed squats is to develop speed strength, not maximal effort strength.
-Rest about 30 seconds between sets.
-Set box just below parallel. Use a stance about 1 step wider than normal. Pause for a 1 count on the box. Maintain tension on the box.
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(e2/4) compare to 4.24.12
5 Rounds for Time:
14 Dumbbell Hang Power Snatches, 7 each side
Go Heavy with your dumbbell
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50 Band Good Mornings
Choose a band that you can go unbroken with. Use the guide below to determine which band is right for you based on how much you can squat.
65-135lbs - Blue Band
136-225 - Thin Green Band
236-315 - Thick Green Band
315+ - Black Band
The CFSBK Book Club Meet Up!
Happy Birthday, Noor A, Robyn O and Jayme L!
Janelle's AskAthletes Entry
Check out Janelle R's entry to yesterday's AskAthletes CrossFit Free Membership contest. While she may not have won, we think her write up was awesome enough to share with you guys.
Originally, my Crossfit adventure was ALL about me - thinner waist, tighter butt, killer legs, etc. Then when I got engaged to the love of my life my attention and focus shifted drastically. I now Crossfit because as we embark on this journey of creating a family it gives me the strength, endurance and most importantly the confidence to face everyday challenges with grace, humility and courage. I Crossfit for me, my loved ones and my community so I can live a long healthy life that allows be to give more to them than they give to me.
Great words, Janelle! Keep up the great work at the gym!
Help Choose The Next Book Club Book
The CFSBK Book Club is voting on the next book to read. Below are the proposed books, if you've read one before or are interested in reading one of these, let us know your thoughts in the comments section. If you'd like to get on the book club mailing list, please email pjeanlouis1 AT gmail.com
- Ten Thousand Saints: A Novel by Eleanor Henderson
- A Visit from the Goon Squad by Jennifer Egan
- Netherland by Joseph O'Neil
- My Bright Midnight by Josh Russell
- Wench by Dolen Perkins-Valdez
Good Training Clip
Check out Shane Sweatt, CrossFit's Powerlifting special matters expert talking about why form is More important for performance as you fatigue. CFSBK recently hosted Shane and Laura Sweatt for a Powerlifting Trainers Course. Today's workout is heavily influenced from what we learned at that seminar.
Grip Strength Program For Weightlifters Cathletics
Olympic Lifting Training Footage Cathletics
The Brooklyn Nets Reveal Their New Logo and Website
Things You Can Learn From Your Pet Pet MD