Free Saturday – Snake Bite

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Dear Beginners:

You’ll never know if you don’t try.

If you stay inside and watch the CrossFit runners, the 
walking lungers, the crazy folks with the sandbags and the
sledgehammers, the barbells and the balls.
The brave, odd
people that the others talk about: those “CrossFitters.” If you stay
inside with your fears, away from them, you’ll never know what they
know.

You wonder if you can do it — this CrossFit thing. You wonder if you too could CrossFit.

You can.

CrossFit is not just for the elite, or the athletic, or the perfectly proportioned.

CrossFit is for everyone.

Let me say that again: CrossFit, despite what you may have heard or thought prior to this moment, is for everyone.
Don’t listen to the folks who say it’s too hard, or too different or
too much of . . . whatever. Or the folks who would steer you to
something less. Don’t accept less, from your exercise program, or your
life.

Nothing will make sense until you try. Just go and try. And then, if you’re lucky, everything will make sense.

And you’ll feel welcomed home, to a place you’ve never been before . . .

Yours,

CrossFit                                                          Courtesy of CrossFit Lisbeth

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THANK YOU TO ALL THOSE WHO ATTENDED OUR FREE SATURDAY CLASSES TODAY, AND GAVE US A TRY!  You all did really well, working on some new and complex movements, learning new things, being part of the comaraderie of the group, and challenging yourselves in an unfamiliar environment.  And you all DID it!  Congratulations! 

THANK YOU TO ALL OF OUR ATHLETES WHO BROUGHT IN YOUR FRIENDS AND FAMILY AND ALL THOSE WHO HELPED US OUT AND COACHED AND ENCOURAGED THE BEGINNERS THROUGH THEIR WORKOUT!  We really appreciate your passion, your enthusiasm, and your support!

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IMG_5002the Workout of the Day (WOD)
"Snake Bite"

21-15-9 rep rounds for time of:

  • (Squat) Snatch -95# M/65# W
  • Chest-to-Bar Pullups

"The word “snatch” means “to quickly seize something,” and weightlifters spend years refining their technique to optimize their strength on the exercise. This enables them to move the bar as quickly and as efficiently as possible. Many hours are spent in the gym practicing the snatch and trying to get as close to perfection as possible. Because the movement is so quick, there is little room for error. The slightest mistake will cause you to miss the lift, especially once you are lifting near maximum effort.

As the name “snatch” implies, you must move as quickly as possible during the exercise. Any hesitation during the lift will almost always cause you to miss.

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Whenever you are trying to do something well, repetition results in understanding. For instance, every one of us practiced behind the wheel of a car before we studied the DMV booklet for our test. The repetition of opening the door, sitting behind the wheel, closing the door, starting the ignition, feeling the engine rev up, etc. is what relaxed us. We all feel a bit of anxiety whenever we drive a new car, and this is normal because it is not our car. We do not know this car. This looks new, the door closing sounds new, and the engine feels different. It is only driving in it a few times that causes us to be comfortable. The snatch is the same way, and you must commit a great amount of your time to become stronger at anything.

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Time devoted to hard work in the gym lifting weights expands your comfort level with the exercise. Your muscles become stronger and more flexible. The positions you need to be in to snatch well begin to make sense to you.  Most importantly, you develop the coordination requisite as a beginner to eventually break free of naive appreciation.  -courtesy CrossFit Journal

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Thanks for visiting us from CF Santa Fe, Crow!      Josh had his own personal cheering squad here today!  Thanks for inviting everyone, Josh and Rachel!

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