June 19th, 2010


A.K.A “Three Bars of Death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight


Way to go hard this week SCCF family!  There have been plenty of PR’s on the benchmarks we visited (1 mile run & jackie) & the measurable progress being made is inspiring.  One of the best things about training at a CrossFit affiliate is the competition bringing your efforts to that next level.  It seems like John’s 1st muscle-up yesterday drove some of our athletes to work a little harder towards the same goal.  There is little doubt, however, that J-Hills first muscle up today pushed Ben to achieve his own.  That type of competition and camaraderie is difficult if not impossible to simulate solo.  Whether you are establishing a gym record (Darren – 5:16 mile, JennHill – 6:02 mile) or setting a personal best (Cass – sub 10 mile, Virginia – 1st ring-dip, Sheena – 1st HSPU, etc.., etc…) It is great to see deserving athletes reap the rewards of their efforts.



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