Do you ever look at someone and wish you had something they had.  I'm not talking about their car or house, but their body: their arms, abs, butt, abilities, strength, etc?  There some really amazing people out there that are able to do things that we cant...yet.  Its easy to wish you had their skills or abilities but what you need to remember is that you have skills and abilities that others dont have also.  We all have strengths and weaknesses and EVERYONE battles with their weaknesses.  Now if you have just started CrossFit, then you will probably have a few more weaknesses just because its new to your body.  But after working and learning, those weaknesses will start to fade.  Dont concern yourself with how you compare to the next person.  Your only job, is to constantly improve yourself.  Use those that are better than you as examples of what to do so you can "steal" their skills and make them your own.  Study their movements.  Ask how they get themselves to do this or that.  Conquer your weakness.  And then celebrate every success you have!  Again, it doesn't matter if someone can do more or go faster, it just matter if you are moving forward and getting better and better EVERYDAY!


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"Stoke the Fire"

INFERNO Warm-up x 3

Complete the following:


For Time: (18 min time limit)

     12-9-6-3 reps:

          Hang Squat Cleans (185#, 115#)

          Muscle Ups (Bar Muscle-ups, Banded Bar MU's, Hip to Bar Pull-ups)




Snatch Grip Pulls

     3-3-3 (110% of Snatch 1RM)

Hang Squat Snatch (pause 3 sec in bottom)



ON RAMP CLASS Day 4: Nutrition (Zone/Paleo), Cleans, Snatch


MWOD........Open up those hips for better receiving of the clean and snatch and also for a better pull off the ground


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