Thursday, November 29

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1.  Snatch
2×1 Heavy
1×2 Heavy

2.  Front Squat
1×1 Heavy
2×1 Moderate

3.  "Neat"
3 Rounds for max reps:

KBS, 53/35
Wall Balls, 20/14

RD 1 :50 sec on, :10 sec rest at each movement
RD 2 :45 sec on, :15 sec rest at each movement
RD 3 :40 sec on, : 20 sec rest at each movement
Bring the same intensity to each round.  Report scores as total reps for each round. 



It’s Only Weird if You Make it Weird


Too often in CrossFit (and to a greater extent, life) we operate well
within the safe and comfortable limits of our past experience. We
push pretty hard, but we remain comfortable ; we train only on Tuesday
at 9am when Jupiter is in line with Mars, and we feel ‘off’ if it’s any
other time or day; we only lift to gut-wrenching, ear piercing Rock
music, and we could never possibly PR to anything less; we always wear
our hats, gloves, and sweatshirts to run, and we can never forgo our
 In order to truly surpass our best, I contend that we must experience our worst.

CrossFit readies the individual user for unknown and unknowable
tasks.  We train across broad time and modal domains to readily handle a
variety of tasks, challenges, and situations.  The one caveat is
that we train largely in a controlled environment.  More often than not,
we know the workouts, what time they happen, where they happen, how
hard we need to push, the apparatus involved, and the look and feel of
our environment. However, unlike CrossFit, life can be unforgiving when
it comes to these external factors.  Life does not care if you’re not
ready, inexperienced, warmed up, don’t know how, don’t have your Skins
on, forgot your belt, don’t usually run at night or never went that far.
It, whatever ‘it’ that may be, just happens, and you need to be ready
to punch it in the face.The more you expose yourself to different levels
of discomfort, the better prepared you will be for both the comfortable
known and the uncomfortable unknown.  The premise is simple, but the
application can be harrowing.  Humans do not like to be uncomfortable.
It goes against our survival instinct to intentionally infuse
discomfort.  However, without such exposure we can fall victim to a
false sense of security.  It is easy to fall into the trap of only
training in your most comfortable environment or avoiding your
My challenge to you is to escape your comfort zone twice this
week.  The changes do not have to be extreme but, they should be
outside of your normal routine. Here are a few simple examples:
  1. Run outside without your sweatshirt (or, if that's normal, run WITH your sweatshirt)
  2. Lift to music that you never listen to (better yet, lift to no music)
  3. Team up with someone you don’t know well
  4. Team up with someone who will push you harder
  5. Try training in a different spot in the gym
  6. Try training at a different time
  7. Experience what it’s like to train with a vest
  8. Push yourself past your ‘top’ speed
  9. Add a new movement to your warmup each week
  10. Train without your favorite pre-workout food or beverage

Post your 2 ESCAPES to the comments of that particular day’s
workout. The one disclaimer — don’t do
anything stupid in finding your particular means of escape.  Each
individual’s level of tolerance is different.  Be smart about what you
are testing and why.


  1. Snatch: 138/ 125#
    Front Squat: 185/ 155#
    Neat: 78- 62- 54= 194

  2. Tested an AC2 Workout today. That was plenty! I also got to work out with Mike and Tara today, with Joel and Todd as Coach’s/judges. A rare treat to have a couple of my old training partners to share the love and push hard with, and to get coaching and ROM feedback on my workout! That’s my ESCAPES today.

  3. Jesse Prescott says:

    Snatch – focused on snatch pull
    Front squat – 275/245
    WOD – 189

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