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We track what we do at CFSF for several reasons, among which is performance. Using the Track my PR site, or our blog allows us to very accurately compare performances among ourselves and other gyms.

One of the really cool things about CrossFit is that we get to compare our performance against the fire breathing top tier athletes of the Games with workouts like this one, which puts quite a bit in perspective.

These people are fit!

21-15-9 Complex

155 pound Deadlift, 8 reps
155 pound Clean, 7 reps

155 pound Snatch, 6 reps
8 Pull-ups
7 Chest to bar pull-ups
6 Bar muscle-ups (*sub^mix)
155 pound Deadlift, 6 reps
155 pound Clean, 5 reps
155 pound Snatch, 4 reps
6 Pull-ups

5 Chest to bar pull-ups
4 Bar muscle-ups
155 pound Deadlift, 4 reps

155 pound Clean, 3 reps
155 pound Snatch, 2 reps
4 Pull-ups
3 Chest to bar pull-ups

2 Bar muscle-ups

John- 95  15:14

Todd- 95  16:20

Russell- 95  8:25

Juan- 75*  11:40

Megan- 65^  12:44

Richard- 95*  10:00

T- 95  14:05

Great job, and great Muscle-ups! We didn't split hairs with the MU's- Bar, or ring were accepted and the good news is there are a lot more people getting MU's than ever before at CFSF. They aren't as difficult as you think they are. If you aren't getting them keep practicing, practice some more and join the club.

The barbell work all looked good. We talked about a few cues to keep in mind, and emphasized speed. Nobody came close to the Rx of 155 pounds which would have resulted in much longer finish times. Most of the Games athletes finished this workout in between 4:00 and 5:00 minutes, at the prescribed weight- incredible performances from incredible athletes.

We quantify everything we do at CFSF. We know exactly what we've done, and how fast it took us to do it. This ability to measure, along with observe, and repeat consistently gives CrossFit validity that no other program, or any globo gym can duplicate. 

www.trackmypr.com

Thanks for another great day at CFSF. Thanks for the monster efforts, and fuel.

Earned. Not purchased.

CFSF