New Sign

You may have noticed a new sign on the wall – Mechanics, Consistency, Intensity.

Mechanics refers to your ability to move well. I want you to know how to do a movement and also see you perform it with proper form and technique.

Then I want you do perform the exercise with proper mechanics over and over again, consistently. After 10 reps, are you still able to do the move correctly? If not, then you need to take a step back and work on mechanics. That may mean you use a wooden pole or an empty bar for the workout. And that’s ok! I guarantee you’ll still get a workout.

The last step, which some people are in a hurry to get to, is intensity. There are some that want to load up the weight and do too much, too soon. If you don’t have the mechanics, or consistency, you have no right to be piling up the weight.

So please, when I ask that you keep the weight low, it’s not because you are unable to lift it. I want you to be able to lift it properly. I’ll use the cliched saying “Rome wasn’t built in a day”, and neither is your fitness. CrossFit is a lifestyle change, so there’s no need to rush. I want you to reach your personal records, and I want it done safely.


75 poundΒ Power snatch, 75 reps for time.

Let’s see who’s got a coach’s eye. What is wrong with this guys deadlift?


20 thoughts on “New Sign”

  1. Tomorrow may be showing the class is full, but come anyway! It’s going to be a WOD that everyone can do.

    Great job on those 6am power snatches this morning ladies!

  2. Heather (Mum)

    Thanks Kevin.
    CFWU X 2
    Burgener WU X 3
    Skill Power Snatch

    WOD Randy
    75 power snatches 10 lbs. Time 7:03

  3. RE: Deadlift Clip:
    Nice form if a person wanted to take out their knees… load that bar up and pop those knee caps off. Do I get a cookie?? πŸ™‚

  4. His alignment is off. And he’s wearing jeans!

    CFWU x 2
    Burgener WU x 3
    Skill – Power Snatch
    WOD – Randy
    75 Power Snatches (10lbs) Time – 6:07

    Tee hee, snatch:)

  5. CFWU X 2 (13 Min)

    Burgener WU x 3

    Skill – power snatch

    WOD – Randy

    75 power snatch – 35#



    is it that his back is curbed? (bad posture..)

  6. Just wanted you to know that I check this website before I check my email, facebook or the weather. πŸ™‚

    Is this write up on proper technique due to my piss poor mechanics last night? hehe

    Can’t wait to try this one tonight. πŸ™‚

  7. He bend his knees too soon when his going down…that make the bar going forward (kind of same response that Rob and Jane)….10 burpees in the bank kevin??
    Can’t wait to get back at the gym….the blueberry pies are too good here!! lol

  8. You guys did pretty good at picking out deadlifter apart. What would you tell him to correct his form?

  9. Hey guys, since I was feeling guilty for you guys that did ”Eva” tuesday, I decided to give her a try……. not a good idea.

    Since, I didn’t have a pullups bar, I used my ring that I setup in my dad’s garage…..not a good idea. Rings are bad for you for a long WOD!!


    5 rounds for time of:
    800m run
    30 KBS (55#)
    30 pullups

    Time: 50:36

    I respect EVERYBODY that have attacked that WOD no matter in which time they finished it!

  10. Oups…again MC is friggin with my account!

    It is Pierre’s post above.

    Have a good WOD tonight guys!

  11. Warm-Up: Sun Salutes A&B x 3

    AMRAP in 20mins of:
    5 Power Cleans, 95 pounds
    10 Burpees
    15 Box Jumps, 20″

    6 Rounds + 5 Power Cleans + 1 Burpee

  12. -CW x 2
    -Burgener Warmup
    -WOD-Randy (35lbs)
    -Time: 7:48

    -Great job everyone! I am impressed that all the boys went with the 75lbs. WELL DONE!!!

  13. CW x2
    Bergener WU x3
    Skill: Power Snatch
    WOD: Randy
    75 Power Snatch (15lbs)
    Time: 5:48

  14. CFWU X 1
    Bergener WU x 3
    Skill: Power Snatch

    WOD: Randy
    75 pound Power Snatch @ 75 Reps. Time: 8:12

  15. Forgot to post my results the other day. And thanks to everyone that stuck around and encouraged me!

    Randy as rx’d

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