“Peak performers see the ability to manage change as a necessity in fulfilling their missions.” -Charles A. Garfield American Peak Performance Expert, Researcher, Trainer

I would say Courtney has come a long way in maturing her front squat technique. I found this gem in our photo archive. Even an untrained eye can choose which squat position looks “stronger”. Everything has been changed and improved. Compare the two photos and take note of:
2. Bar resting position
3. Elbow position
4. Knees
5. Feet
6. Butt
For the CrossFit critics: the photo was snapped after she is coming up out of the bottom position.
In an effort to stay close to our commitment to follow the CrossFit mainsite workouts for the month of September we came up with “Pick Your Poison”. The mainsite had “X” as Glute-Ham Developer Sit-ups. Unfortunately, we only have one such machine and we did a ton of sit-ups(150 reps) for Wednesday’s Birthday workout for Victoria. So just like Saturday’s “Pizza Pie” workout you actually have a say in how you suffer. Choose wisely oh mighty warrior.

Today’s Workout:

“Pick Your Poison”
10 Squat Cleans(m-135lbs/f-95lbs)
50 X
8 Squat Clean
40 X
6 Squat Cleans
30 X
4 Squat Cleans
20 X
2 Squat Cleans
10 X

X can be any movement of your choice. Same movement for all 150 reps