For strength work we did split jerks first. Raise the bar to under your chin, jump and put one foot forward and one back while raising the bar over your head. I got up to 73 lbs for 3 reps. Then we did back squats. I did 93 lbs.
They like this new nasty hamstring move. You kneel and get a partner to hold your ankles. Then you slowly lean forward until you collapse onto the ground. Push off the ground with your hands and then pull with your hamstrings to sit back up. That doesn’t sound too bad but try it. It is nasty.

The workout was 3 reps of

  • 15 deadlifts (weight on ground, straight arms, stand up). I did 115 lbs
  • 15 single arm snatches on each arm (dumb bell on ground, squat and grab the weight, stand and lift it over your head with one arm). I did 20 lbs
  • I got done with this in a little over 8 minutes. I looked around and everyone was still going. I was convinced I had done it wrong. The next person didn’t get done for another minute. I was going fast on the snatches but I was taking rest breaks. I’m still not sure what happened there.


    Our warmup was 10 squats, 10 pushups, 10 burpees, run in place with fast feet, then high knees, then heels to butt. Repeat. That’s just mean. But no one could complain because a lady from our gym was competing in the CrossFit games. She was last year’s 60+ women’s champion and she was out in CA defending her title with these insane workouts and just rocking it.

    Want to see something crazy inspiring? Go watch this video of just one of the workouts. Try to remember that these women are all over 60. Our person is number 600.

    She ended up taking 2nd this year by a super close margin. That’s good. It is one thing to train near a world class athlete and not be able to do close to what she is doing. It is another thing to be getting smoked in the gym by a person considerably older and smaller than you. A few weeks ago dropped a bar on a very weak day and couldn’t get it back up on the rack. She came bouncing over and picked it up for me like it was nothing. I had to laugh.

    The workout was 5 reps of:

  • 21 pike pushups
  • 15 clean squats (bar on the ground, raise to shoulders while squating) 43 lbs
  • 100 m sprint
  • I had spaghetti legs for this workout. My arms are never in better shape than my legs but I could barely squat.


    The strength practice was hang cleans. That is moving the bar from your thighs to your shoulders while squatting. Then we did sit ups and those hamstring moves again.

    The workout was 5 reps of:

  • 20 body rows (or pull ups)
  • 100 m sprint
  • My legs are still crazy tired and sore. I foam rolled them and stretched a lot yesterday. I’m going to get a massage today to try to get them to act right.