090307 – Saturday

WOD:  for time –

db hang split clean  10-9-8-7-6-5-4-3-2-1
deck squat               1-2-3-4-5-6-7-8-9-10
db swing 10-10-10-10-10-10-10-10-10-10

(first rnd looks like: 10 db cln, 1 deck squat, 10 db swing.  second rnd: 9 db cln, 2 deck squats, 10 db swings…etc)

Great job this past week everyone.  You did some WORK. 
To all our new folks; welcome!  Congrats to you on starting your CrossFit experience.  We’re going to do everything we can here at CF NoHo to help you succeed. 
To our vets; both Coach Tim and me are excited to see improvements in many of you just recently.  Don’t get complacent; keep working to master those basic movements.  We want virtuosity!  Not cuz it’s pretty, but cuz it’s essential to progression; more and better fitness and health. 
Speaking of which, are you familiar with the CrossFit definition of fitness and health?  Yes? – fantastic. (if not, click on the link to the CrossFit Journal on our mainpage and read it). How about the new 3-dimensional model?
http://media.crossfit.com/cf-video/CrossFitJournal_VolumeCurvePre.wmv