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We love strength days at CFSF, and this was a good day.

Press  1-1-1-1-1
Push press  3-3-3-3-3
Push jerk  5-5-5-5-5

                              P        PP        PJ
Russell-              165     205     195
Teresa-                90      115      105
Ryan-                  135     135     135
Casey-                145     175
Rebecca-             75      100     115
Erin-                  107.5   125     125
Derrick-            195*   190*    175
Matt-                  125     135      135
Byron-               160     175      165
Quincy-             100     140      115
Paul-                 190*    170      165

Great job everyone! We had a few PR's*, and some monster lifts today- WOO HOO! You people are STRONG.     

CrossFit kept things interesting by increasing the reps as the lifts become more efficient. A 5RM is completely different than a 1RM. Good job if you maintained loads on the last sets. Really good job if you were able to increase.

The third rep can get ugly, but that fifth rep can be more elusive than Snipe.

Aside from how much you lifted, how do you feel about your lifts? Are you hitting all the cues we've talked about? Right now- can you think of three cues that apply to all three lifts?

Here's a few: Heels. Active shoulders. Tight butt on top.

Practice is good, but good practice is better.

Thanks for another great day of strength training and conditioning at CFSF.

"I'm so bad ass I can eat chicken and shit ham."
 -Dr. Doom