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CrossFit WODIMG_7375

1. 10 min EMOM:
1 Snatch at 75-85%

2. “Randy”
75 Power Snatches (75# M/53# W)

Compare to Sept 2013


In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.
Officer Simmons is survived by his wife and two children.

Strength FocusIMG_7374

5 rounds Not for time:

100M Body Weight Sled PULL followed immediately by 10 HEAVY Kettlebell Swings

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Thanks for visiting, Sam, from our sister CrossFit in Tucson – CrossFit NOW!

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“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

To improve, to become great, to achieve goals, practicing positions and mechanics and sequences and timing and coordination of movement is necessary.  We train with weight to make visible, physiological change, but to become BETTER, to make neuro-muscular improvement, and to ultimately become stronger –  we practice.  With little to no load.

Malcolm Gladwell highlighted this concept in his book Outliers.

In the early 1990s, a team of psychologists in Berlin, Germany studied violin students. Specifically, they studied their practice habits in childhood, adolescence, and adulthood. All of the subjects were asked this question: “Over the course of your entire career, ever since you first picked up the violin, how many hours have you practiced?”

All of the violinists had begun playing at roughly five years of age with similar practice times. However, at age eight, practice times began to diverge. By age twenty, the elite performers averaged more than 10,000 hours of practice each, while the less able performers had only 4,000 hours of practice.

The elite had more than double the practice hours of the less capable performers.


In 1960, while they were still an unknown high school rock band, the Beatles went to Hamburg, Germany to play in the local clubs.

The group was underpaid. The acoustics were terrible. The audiences were unappreciative. So what did the Beatles get out of the Hamburg experience? Hours of playing time. Non-stop hours of playing time that forced them to get better.

As the Beatles grew in skill, audiences demanded more performances – more playing time. By 1962 they were playing eight hours per night, seven nights per week. By 1964, the year they burst on the international scene, the Beatles had played over 1,200 concerts together. By way of comparison, most bands today don’t play 1,200 times in their entire career.


Today, YOU practiced 85 reps of the positions and movement patterns of the world’s fastest lift.  Demanding of coordination, agility, accuracy, and balance.  Which helped you build strength, stamina, flexibility, and cardiovascular endurance.  10 physical skills necessary to becoming fitter.  To becoming better at life.  To helping you not suck at your life.  Keep practicing.  Positions of safety are positions of power.


  1. […] combination of two classical CrossFit benchmarks – “Randy” and “Nancy”. The stimulus today calls for a light load on the power snatch. A load that we […]

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