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Special Announcement:  The afternoon class will be at 4:00pm due to the party.  See you all there.


  • Snatch – max for day
  • Clean & jerk – max for day
  • Back squat – max for day


Christian      85-125-160

Marissa        70-75-125

Allan            75-125-175

Juanita        65-100-150

Naveed       75-85-175

Michael        70-75-115

Tony            125-190-375

Aaron          95-155-265

Bruce          65-135-245

IV                95-155-235

Trey            95-145-225

Jeff             95-195-225


Here are some basic precautions that need to be followed for safety:

1) Don’t be stupid.  Don’t max if you’re injured to the extent that a max will aggravate the problem.  This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.

2) Don’t be greedy.  Learn to recognize the difference between greed and ambition, and be merely ambitious.

3) Don’t be pig-headed.  If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth.  It’s a test, and it’s designed to measure what’s there, not create something that’s not.  That’s what training is for.

An excerpt from CF Total by Coach Rippetoe.  Edited.

4 Responses

  1. anthony

    Gio, thanks for the great instruction today. C/J too light now that we got it! After not paying attention to 1-2-3, squats come up and I did(thanks Greg). Great job Juanita with the PR. Great to see Mary in today!!!!!

  2. JIm "Doc" Rooks

    Congratulations to Bulldog Crossfit on your one year aniversary. Enjoys that party at Beth’s Harvey House, the BEST and our favorite place to stay in the Chicago area.

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