Coach Jeff “Mini-Froning” McKinney with an easy Squat PR
Today was one of my best days in the gym as a coach in a very long while. You’ve all been working your asses off, and today you got to enjoy the fruits of your labor. PR Nation.
Our biggest PR was from Jojo – a whopping 60#. The average PR was in the 15-20# range.
72% of our athletes PR’d their Squats through their work over the last 10 weeks.
It’s all about committing.
Committing to a program; trusting the coach and the programming, sticking with it and working towards results. If you’re not following my program – follow someone else’s. But commit dammit. There’s nothing that I despise more than luke-warm half-assedness. There is no magic – no pills or tricks.
It’s simple: Reap What You Sow.
The following video is one of the best I have ever captured on my iPhone. We all know Jaime is a strong woman… but she keeps getting stronger. Today she hit her 103% — 315# — while I was coaching another athlete. This could not stand. I asked her if she could do it again and she said with a smile, “Yes!”
There are not many women within the CrossFit world that can squat over 300#. I think Jaime has 325# in the next couple of weeks.
This is her SECOND rep at 315 within a 5-minute time frame. It was faster than the first… 😉
Week 11 Training: 13.09.17
A. 5×5: Hang Power Snatch – E2M
Notes: Work up to a 5-RM on the complex. These may be “touch and go” reps or with a reset between each rep. However, this is a complex and as such once the bar has left the ground, it cannot be dropped until the 5 reps are done.
B1. 5×5: Snatch Grip Press – E60S
B2. 5×5: Snatch High Pull – E60S – Demo Video
3 rounds for reps:
-60 sec ME Chest Facing Wall Shoulder Touches
-60 sec ME Ring Dips
-60 sec ME KBS @ 32/24
*Rest 1 Minute*