The barbell has taught me much, lo these past two years.  It was, however, the quiet solitude of distance running where the lessons of life first revealed themselves.

After the early morning’s barbell work, I ran.  I ran just long enough to remember how much I enjoyed those days, those miles of trials.

Today’s work found us getting back to some power snatches for the barbell work.  The weight was lower but the volume was a bit beefier.  We then scooted over to the park for an ode to the distance run, taking in some 400 meter intervals in beautiful Girard Park!

No class tomorrow, but don’t forget Saturday’s event over at CrossFit King of Prussia. Let me know who is coming and I will figure out driving arrangements.  I have four other seats available in my car.  First come first serve.  I would like to be on the road by 7:45 am.


Barbell Work

Power Snatch

2 sets x 3 reps @65%

3 sets x 3 reps @75%

2 sets x 3 reps @70%

*1 min rest between sets.

*All percentages are based off of 1 RM Squat Snatch.


6 x 400 meter runs.

*90 seconds rest between each interval.  Score is total time including rest period. 

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