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One of the very cool things about CrossFit is you know EXACTLY what you've done EVERY time you leave CFSF after your workout. Unless you are a meticulous note keeper, this doesn't happen at Globo gym. You have little to no reference of true growth and progress over time, other than your memory.

Not only do we know how long the workout took to complete today, we also have the two prior workout completion times from January 2015, and June 2014.

We know what's up.

Thanks for the absolute best strength and conditioning program ever Coach Glassman, and thanks for the always fresh, fun programming CFHQ!

'Randy'
75 pound Power snatch, 75 reps

                                           150112      140602
Eric- Rx  6:58                                         6:53
Juan- 65  7:05                       7:43
Todd McK- 45  6:46            7:23            8:38
Paige- 25  6:46                  15#/5:11      15#/7:10
Sharon- 35  10:00                10:49
Todd- Rx  8:22
Caitlin- 45  7:52                                      12:19
Tommy- Rx  11:32                                  14:20
Candice- 55  6:53                  7:06
John- Rx  5:55                       7:48            8:17
Wesley- Rx  6:55                   6:44
T- Rx  8:40                            7:24            8:35
Casey- Rx  6:04                     6:44
John- Rx  5:55                       7:48            8:17
Wesley- 6:55                         6:44

Great job and great Snatches everyone. There are some impressive time drops for a few people from the last time we saw 'Randy' which is a testament to the effectiveness of CrossFit. The work isn't getting any easier, your work capacity, and efficiency have both increased. That's good stuff.

The word of the day was PATIENCE, and if you were impatient you were working way too hard. We discussed the three pulls, the timing, and the speed with which each should be performed. Gotta lock these down. There were some very early third pulls. This destroys hip power, and results in a faulty scoop. Rushing to finish only exacerbates impatience, and worse, invites injury due to improper positioning, and lack of stability.

Did you have a strategy? FYI, 12+11+10+9+8+7+6+5+4+3 = 75. Those first four rounds are brutal though, and you've got to pick that bar back up 9 times. For most, starting at 75 and working backward until they have to take a rest works best, performing sets of 15-20 reps at a time until the last few reps.

This workout is named in honor of retired Marine, and LAPD Veteran SWAT Team officer Randy Simmons, who was killed February 6, 2008, in the line of duty.

Welcome to CFSF Chris. Listen to your body, listen to your coaches. Crawl,walk, run in that order. Train consistently, and hold on tight. You will succeed. Guaranteed.

http://redefiningstrength.com/how-to-prevent-and-alleviate-common-running-injuries/

Thanks for another great day at CFSF. Thanks for your monster efforts and fuel. Thanks for choosing CFSF.

When the going gets tough, you must be going to CFSF.
CFSF