Front squat
3-3-3-3-3
Overhead squat
1-1-1-1-1

A very big congratulations to the Southwest Region's Matt Chan who placed SECOND at this year's CrossFit Games in Carson, California. Hard work pays off. Period.

Take What You’ve Learned…and Apply It

We’re seven weeks into the 12-week lift cycle.  Hopefully the past two days were a little bit of a confidence boost as we went to 95% of your previous 1 rep max for two reps.  Even if you knocked out only one of the two, understand that this is a huge deal!  We hope a couple things happened during the past few weeks:

1. You feel more confident going heavy…and know what it really feels like to do so
2. You feel more “in the know” on lift days
3. The consistent repetitions are causing you to understand the movements and their nuances with more detail
4. You feel stronger overall

Has this happened for you?  Post to comments.