Yesterday was so much fun! This is going to be a whole week full of "single rep max" work, so get ready for a whole bunch of PR's! We worked our way up to an overhead squat single rep max yesterday, and the numbers people were putting up were AMAZING. There were PR's left and right, and some by as much as 20 or 30 kg's! SHEESH! Pete set a new personal best by overhead squatting 110 kg's! I'll just say that the PR train was full to capacity yesterday. Our CrossForters with new PR's include Ryan Z., Hero Mike, Dad, Josh T., Steph L., Ivy, Jelli, Sam, KTUCK, Kinsy, Leslie, Bethy, Brian A., Chris Sutter, Zachamole, ShaffDog, Ryan P., Mike K, Dani, Hannah, Brianna and Les. WHEW. That's a lot of new PR's!

Congratulations to Les for finishing ramp-up last night! You'll start seeing his face in our regular classes soon, and he's STRONG.

Double congratulations to Steph L., for getting her first unassisted pull-up yesterday. I can honestly say that it was the best "first pull-up moment" I have ever seen. She got her chin over the bar, and actually hung out there for a second and a HUGE smile went across her face. Had it not been for her smiling and laughing, she probably would have done about 2 or 3 pull-ups! ATTA GIRL!

After all that excitement, it's a wonder we got in our workout! The metcon was:

3 rounds of
500m row
12 deadlifts
25 push-ups

I hate to poop in your cereal, but we saw some pretty bad push-ups yesterday. Granted, we also saw some pretty AMAZING push-ups, so it wasn't all bad. What we are starting to see is that people let their hips sag real low, and they lead the movement with their foreheads, and it totally shortens the range of motion. Find the ground with your chest and your chin EVERY TIME. If your chest doesn't hit the floor every single time, you essentially scaled the workout.

Ok, enough of that. Love you guys!