looks like a great winter getaway!

Spencer Hendel, now that is one heck of an athlete! Great video. The OHS were especially cool! Nice job.

those are so fracken impressive numbers by spencer

Sidelined with tendinitis/bursitis of my shoulder
physical therapy and squat improvement for a while, maybe even KB snatch work with good arm

well needed rest. Love the snow.

I'm pretty new to crossfit, I started on Jan. 13th 2010, but I would randomly do some of the work outs when my kettle bell instructor first introduced me to it. So far it's great. Never have I before come so close to vomiting after a work out.

My one concern was, it seems that a lot of the work outs don't really target my abs/core or my calves. Maybe I just haven't been with the program long enough to know yet.

Normally I get a pretty good workout of my calves playing soccer, but I had ACL surgery and one calf is significantly smaller than the other and really wanted to build it up equal to the other one. My quads and gluts are both smaller on that side as well, but so far the works outs give me a good burn there, so that wasn't a problem.

Should I work out my weaker side a bit more just to help get it back up to speed or just keep doing the squats and what not and it will catch back up?

Thanks for any help or advice.

295 overhead squat ...is it just me or is that sick?

Well done!

I like the guy doing the rubber band pull downs looking at the over head squats like: "That's crazy."

FinnishCraig comment #6

I usually don't comment on the mainsite anymore but I wanted to say a quick word about "crossfit not targeting you abs/core or calves".

Crossfit does not target any muscle group in isolation. Crossfit takes a holistic approach. Functional movements are the hallmark of crossfit. A functional movement can be defined as a wave of contraction that begins at the mid-line and works outward toward the extremities. These functional movements have direct analogs to actual movements seen in nature. Picking up something heavy and putting it on a shelf is functional and the movement that we use to mimic this are the clean and jerk, or snatch. By design, your abs/core and calves are worked all the time through a workout. The result of doing functional movements at high intensity is a body that looks, feels and performs well under a variety or situations over differing periods of time.

Don't worry, your abs/core and calves will look better than they have ever looked before if you continue doing crossfit. Don't take my word for it, just look at the people who have done crossfit for a long period of time. Crossfitters have a similar look. Look at the crossfit games videos to see what I mean.

Enjoy the crossfit journey :-)

Have Fun, Train hard,

Billy

I want to see the Bench without the assistance from the spotter. I'm not saying that he got a lot of help, just that if we are going to be strict we need to be strict. That Bench Press was not unassisted, regardless of the minuteness of the help.

That being said the OHS were Sick!

#6 Just give it time. You said it yourself, you're still knew to this. Wait for GHD Sit Ups, regular Sit Ups, Knees to Elbows, Burpees... Almost everything you do in CF involves your core. If you don't believe me go look at the CF Games website. Every athlete pictured there has definition in their abs. I think that says enough.
As for the calves, Box Jumps, Double Unders, Cleans...Etc. Just chill out and follow the program. In a few months you wont be saying the same things.

nice vid. but is that a 2-man bench?

agreed #11. bench shouldn't count.

Insane overhead squat though. really impressive

I agree with Billy aka number9....erase the concept of "today i'll do abs and calves".Follow the program religiously and you'll see.

Hell yea, Spencer Hendel workin out in the SRC at Appalachian St. University in Boone, NC! PTI style shout out to the Mountaineers!

Excellent work spencer, are you a competitive O-lifter? If not, you should be. I hope you slapped your spotter in the face after he assisted you while the bar was still moving upwards and wrecked your total.

#6, compound moves hit the core well, but if you have under-developed body parts (due to injury, sport, genetics), by the very nature of compound movements, the body will use the strongest muscles to compensate for the weaker ones. This is why compound movements don't fix imbalances, they make the strongest muscles stronger and the weakest muscles weaker. I suggest adding in some assistance exercises before/after each workout until the balances are corrected. Yes, by assistance I mean isolation.

God Bless you rest day. I fully intend to use this to better myself, by, er, playing guitar and not moving my shoulders!

OHS was freakin impressive. Running a close second was the dude doing cable tricep extentions, the guy doing dips and the guy who seemingly got scared to get to the guy doing that crazy overhead lift thing.

FinnishCraig #6

When you can do any WOD that comes up on the main CF site, as Rx'ed and in a respectable time, you will have long forgotten about your worry over calf and ab size and symmetry. Stick with it and enjoy the results. :o)

Oh, meant to comment on the Spencer Hendel vid. Fantastic clean and OHS numbers. Not only that, but pulling it off in a busy gym is just too cool.

Benching not in the same league yet, but I'm sure you'll get there what with all the recent interest shown here in Westside techniques.

#11

In our box, if the spotter makes any contact at all with the bar it is a no lift. So depending on your own rules, i guess yes.

that was such an unexpected video, weight-wise. massive cleans and ohs and such a low bench? i'd still rather be on his level than be a dude who can rep 315 on bench but cant put 225 overhead.

absolutely disgusting display of core strength. And I would have been screaming at the guy for touching my bench before I locked out. He wasn't even stuck!

FinnishCraig I echo Billy... 's comments. CF does not target anything, but hits everything and is based in large part on strengthening the core. Because without core strength you can do the CF/O-lift moves with ease, with weight, or with power. It's just plain impossible. Watch some of the coach's vids about the spine-hip relationship to the core midline stabilization. They are brilliantly simple to understand, but essential to understanding the CF movement.

Now last Rest Day we were posed a challenge, mental, to discuss Hypothesis v. Conjecture. Technically according to the definition a Conjecture is a theory or opinion without sufficient detail for testing the opinion or data to support the idea/opinion. A hypothesis on the other hand is a statement or question posed in a manner that is inherently testable experimentally.

Conjecture is like saying us the ab roller because it make you have a six pack. It's an opinion. It happens to be a testable opinion, but it never is tested. On the other hand a hypothesis is saying I think the ab roller can create a six pack faster (that is, in less time) than doing sit-ups. See, now the question/statement has been posed in an inherently experimental fashion. You can go out and you can compare how the ab roller compares to doing sit-ups. I think we all know the answer to that question HA! Once you've collected the data you can begin to add that data to your theory of say 6 pack development. And this puts you into a position where, usually, another question arises. Another testable question. For example, do sit-ups create a 6 pack faster than knee to elbows, and so forth? A conjecture generally leaves the sayer and the listener with no where to go, nothing to do, while a hypothesis generate more testable questions and adds to a better understanding of an idea, theory, science, etc.

You can see how CF is basically a hypothesis driving movement, while most other fitness regimens are conjecture. It's essentially science (CF) versus info-mercial (the rest), IMHO.

Just my 2¢

#6 FinnishCraig,

See this video for Coach Glassman's answer to your question.

http://media.crossfit.com/cf-video/CrossFit_PittCoachQAWhatAboutAbs.mov

or if you prefer wmv

http://media.crossfit.com/cf-video/CrossFit_PittCoachQAWhatAboutAbs.wmv

Bingo,

Thank you for all you do paying it forward to the cf community! I've been crossfitting for 13+ months and I very much enjoy reading your scripts and breakdowns.

The board has really been sooooo much nicer to read and less redundant this past month with you kickin out the wod's! If you get some crazy urge to keep on rollin with em...You've got my vote!

With much appreciation,

Jeff

Awesome video of Spencer, he's a beast!

M/30/5'10/149 (MTN Warrior)

HAHA! First time ever posting about the 4 FEB post, GOD BLESS our country and God Bless our Agriculture, I don't even read that much not even in my classes but today I did take a quick glance at what actually says to read in the post, Our Agriculture is one of the most well develop Agricultural places is in the world, thanks to American Forests for taking care of our trees. thanks to Seed Savers Exchange for helping out with the seeds in our Country and you should thank them too because they influence in what you eat, they permanently maintain more than 25,000 endangered vegetable varieties of what you might be eating, any way I have never post about the Topic but very good topic.HAHA!

About the Guy doing those 295 over head squats, I am only 210 pounds short from you! better watch out! I wonder what kind of Training technique he is doing and how is it even possible to do that, I suck at OHS BAD!!!!! I mean everything overhead I suck! backwards, forward, It put it however, it is crazy 295 OHS, I haven't seen the video because I can't download but anyway, just to read about someone doing 295 OHS, give me your secret men!!! I want to at least do 95 pounds all the way doing an OHS. share with me so i can get stronger.

HAVE A NICE REST DAY EVERYONE.

SANTI

Oh sweetness. The last few days have really been brutal on my body. I'm looking forward to a nice Sunday icing myself down and stretching myself back into a human shape. I did OHS for the last WOD with a 45 lb bar... the dude in the video did more than 6 times that. I can't wait to get into that kind of shape.
Crossfit for the win!
-Natty

Bench should not count, Simmons, and even Rippetoe would not allow that dude to help that bar up. but all in all, the rest was legit and impressive

The article posted for today's rest day discussion on January 27 makes a distinction between "conjectures" (C) and "hypotheses" (H) and focuses on the use of Cs and Hs within one of C.P. Snow's "Two Cultures" - the ‘sciences’ (and maths). I will leave the discussion of Cs and Hs in the sciences and maths to someone who know something about doing science and math, and will mention briefly (for me) the important and productive role that Cs have played in the other Culture - the humanities, specifically social and political philosophy.

Conjecturing rationally ('scientifically') about human origins and about the origin of the first societies was an integral methodological component of the secular and 'modern' ways of thinking about politics adopted by many philosophers, historians and men and women of letters (what some might denigrate as ‘intellectuals’) in the early-modern period (roughly 1630-1815). The great powerhouse conjecture concerned the “state of nature” and the related conjectures about the attributes of natural (hu)man and the original social contract. Other conjectures about the state of nature and early recorded human history had to do with the “progress of the arts and sciences”, and the “stages” theories of economic development.

The Declaration of Independence and the Rights of Man, insofar as they articulate notions of a just society rely on conjectures about the state of nature and human prehistory. Theory Bodin's theory of sovereignty, Grotius’, Hobbes', Pufendor’s and Rousseau's theories of the social contract and social obligations, Locke's theory of property, Hume's and Smith's (and much of the Scottish Enlightenment’s) theories of commerce, indeed, much of the thinking about politics, political-economy, "natural religion", literature, language, manners, culture and civilization that occurred in Europe’s Enlightenments made use of conjectural histories about human pre-history. Much German social thinking from Herder to Kant to Hegel to Marx and Engels, was based in part on conjectures about the origins and development ("stages") of human societies.

The method of "conjectural history" adopted by political philosophers in the early-modern period is one of the things that distinguishes its "modern" and "secular" character from that of the Renaissance and the Reformation. Compare the republican Machiavelli (Renaissance), whose 'empirical' data was to be found in the history of Rome and of the Italian city states, with Hobbes (ealry-modern period) whose 'empirical' data was to be found in human psychology and the plausible but ultimately conjectural account of the state of nature and the original social contract. Or compare Calvin and Knox (Reformation) who looked to the Bible, with Locke (early-modern period), who adopted a method that shared much with Hobbes (reaching some very different conclusions). Between roughly 1650 and 1820, when the term "human nature" was used in a treatise or pamphlet advancing a political position, very often it was accompanied by an explicit or implicit appeal to a conjectural account of human pre-history. Conjectural history was one of the 'laboratories' in which modern secular political philosophy and rhetoric was hatched. It provided the 'empirical' material from which Locke, Rousseau, Kant and Jefferson et al. derived their particular but overlapping conceptions of 'Human Nature' and of the appropriate political form in which ‘Human Nature’ could justly flourish. It provided a secular base from which to articulate and then launch a thoroughgoing attack on what could now be understood as the arbitrary rule of monarchs, priests, and superstition.

How often do we today find ourselves (or hear others) making conjectures about the attributes of the "State of Nature" as the crucible of "Human Nature" or as the source of "Natural Rights" in debates about political and social policy?

The immense productivity of the early-modern historical conjectures lay in their secularizing, rationalizing effects. However, by looking to conjectural pre-historical origins, this early-modern method retained a significant metaphysical element inherited from Augustine, Aquinas, and Calvin. When we use a conjecture about the state of nature or the original contract to support our proposal for welfare, taxation, obscenity, or penal policies, I think we are misusing this type of conjecture. The Rest Article notes that there are conjectures called “undecidable conjectures” – these cannot be proven true or false. These undecidable conjectures can be distinguished from conjectures that operate as “conditional proofs” – i.e., a conjecture will think is likely to be proven true, and therefore warrants us using it as the foundation for further conjectures.

I think conjectures about the state of nature and the original contract are undecidable. They have often been used as “conditional proofs” to great effect (Declaration of Independence etc) – they get one started on the road to individual and property rights and democracy and other core “values”. But the foundational conjectures are undecidable. Are Hobbes’ conjectures correct, are Locke’s, Rousseau’s, Smith’s, Engel’s? How are we ever to know? The state of nature conjectures could also serve as “conditional proofs” for absolutism, tyranny, totalitarianism.

So, when we argue about policy in the here-and-now, and find ourselves disagreeing over what happened or didn’t happen in the state of nature, and over how the state of nature ended with the original contract (or didn’t), or whether the “state of nature” is even an intelligible notion, I think it would do us well to back up a little, and to locate where in our disagreement we started down the undecidable path. Locating that the entrance to the path and agreeing that neither of us will turn down it is necessary if our objective is to deal with one another as concrete, present individuals with real wants, and not as symbolic characters in an ideological allegory.

The article posted for today's rest day discussion on January 27 makes a distinction between "conjectures" (C) and "hypotheses" (H) and focuses on the use of Cs and Hs within one of C.P. Snow's "Two Cultures" - the ‘sciences’ (and maths). I will leave the discussion of Cs and Hs in the sciences and maths to someone who know something about doing science and math, and will mention briefly (for me) the important and productive role that Cs have played in the other Culture - the humanities, specifically social and political philosophy.

Conjecturing rationally ('scientifically') about human origins and about the origin of the first societies was an integral methodological component of the secular and 'modern' ways of thinking about politics adopted by many philosophers, historians and men and women of letters (what some might denigrate as ‘intellectuals’) in the early-modern period (roughly 1630-1815). The great powerhouse conjecture concerned the “state of nature” and the related conjectures about the attributes of natural (hu)man and the original social contract. Other conjectures about the state of nature and early recorded human history had to do with the “progress of the arts and sciences”, and the “stages” theories of economic development....cont....

...cont...The Declaration of Independence and the Rights of Man, insofar as they articulate notions of a just society rely on conjectures about the state of nature and human prehistory. Theory Bodin's theory of sovereignty, Grotius’, Hobbes', Pufendor’s and Rousseau's theories of the social contract and social obligations, Locke's theory of property, Hume's and Smith's (and much of the Scottish Enlightenment’s) theories of commerce, indeed, much of the thinking about politics, political-economy, "natural religion", literature, language, manners, culture and civilization that occurred in Europe’s Enlightenments made use of conjectural histories about human pre-history. Much German social thinking from Herder to Kant to Hegel to Marx and Engels, was based in part on conjectures about the origins and development ("stages") of human societies....

....The Declaration of Independence and the Rights of Man, insofar as they articulate notions of a just society rely on conjectures about the state of nature and human prehistory. Theory Bodin's theory of sovereignty, Grotius’, Hobbes', Pufendor’s and Rousseau's theories of the social contract and social obligations, Locke's theory of property, Hume's and Smith's (and much of the Scottish Enlightenment’s) theories of commerce, indeed, much of the thinking about politics, political-economy, "natural religion", literature, language, manners, culture and civilization that occurred in Europe’s Enlightenments made use of conjectural histories about human pre-history. Much German social thinking from Herder to Kant to Hegel to Marx and Engels, was based in part on conjectures about the origins and development ("stages") of human societies.

The method of "conjectural history" adopted by political philosophers in the early-modern period is one of the things that distinguishes its "modern" and "secular" character from that of the Renaissance and the Reformation. Compare the republican Machiavelli (Renaissance), whose 'empirical' data was to be found in the history of Rome and of the Italian city states, with Hobbes (ealry-modern period) whose 'empirical' data was to be found in human psychology and the plausible but ultimately conjectural account of the state of nature and the original social contract. Or compare Calvin and Knox (Reformation) who looked to the Bible, with Locke (early-modern period), who adopted a method that shared much with Hobbes (reaching some very different conclusions)....

more in the hopper

i feel you jack

This question doesn't have anything to do with the WOD but we always do a Crossfit Total with three lifts consisting of Press, Squat, and Deadlift. Why don't we do the same with body weight exercises? For example Max repititions of Pull ups, dips, and HSPU's?

Fantastic lifts Spencer!

I want to know how the bar and weight for his OHS got from the floor to the racked position for each set.

Wow! Fantastic Numbers Spencer. Keep up the good work!

Impressive clean and OHS, his bench is relatively weak but maybe he doesn't train that lift, I'm sure he could bench 315 easily with some focus on it. Dude should grab some weightlifting shoes, when you clean over 300 it will make a difference.

CROSSFIT COMMUNITY I HAVE A QUESTION

are the wod's planned out with a purpose in the order, ie. backsquat 1-1-1-1-1-1-1 followed by the hspu, squat, pullup, pushup workout followed by the snatch workout? do these wod's follow each other by design, or are they randomly pulled from the mind of the poster randomly? does that question make sense?
the reason i am asking is that, i love crossfit workouts, i love flirting with pukie, but due to the fact that i had a ruptured disc repaired last year and currently have a disc that is bulging/herniated, i am scared to do the olympic lifts for fear of rupturing another disc. so when i see the wod centered around olympic lifts, i have been digging through the crossfit archives and finding a wod that i haven't done before. i was just hoping that by doing that i wouldn't be cheating myself of a progression that was by design of the poster of the wod's, but i feel like i don't have much choice.
today i did the 500m row / 25 tgu w 30lb dumbell, amrap in 20 minutes. got 2 full rounds, plus 500m row + 6 tgu.
thanks to all who make crossfit what it is.

btw i also will sub an oly wod for high intensity interval training (hiit) sprint days, hill sprints, etc, so i can keep my 1 1/2 mile time at the 100% mark for my pt test.

I bet her thumbs are cold!

Greetings all
I heard alot of controversy surrounding cross fit, but the new studies are finding that gym machines are more harmful than sitting at home on the couch because of the damage that is done to the joints and muscles. What I found funny is that in an article in Men's Health UK, they discuss what should be done instead of the machines and they were some of the exercises done in crossfit. Here is the link
http://www.menshealth.co.uk/Fitness-&-muscle/Bulk-up-the-safe-way/v3

Awesome job Spence! I told you last year at the Games you were the future of CrossFit.

Keep up the strong work!

#40
Better off scaling with just bar or light weight than sub WOD-it will bite you later in week. Drink the koolaid and go for the ride you won't regret. ( I had herniated disc also-working thru posterior chain weakness-just go at your pace).

THE BENCH COUNTS! His spotter did put 2 fingers out in preparation for a failed lift but his fingers never even flex. I know it’s a haters to hate but your really reaching to try and discount that effort.

The Spencer Hendel video makes me smile and snort a little bit. If I met him in public and he told me his Power Clean and OHS numbers I would most certainly look at him sideways and categorize him as "Likely a Liar". This CrossFit game can be funny that way. Same thing with Rory's video from the day before. I mean, if you lined me up shirtless next to those two guys, many people would choose me as the strongest of the three. But I'm NOT! Far from it considering what those guys did on video. Oh well... at least I have a bigger bench press than Spencer. heh heh...

yeah that hendel kid is pretty freakin strong. 295 ohs is nuts. he knows if the spotter assisted at all so he wouldn't have counted it if he had. still spotters should never touch the bar unless it starts to go back down.

Nice work spencer. That's some impressive stuff. Also I love the guy in the background doing the tricep extensions staring. Classic.

Hot damn that boy is strong. Amazing!

HAHA Awesome spence, I have work to do..I just have to point out how funny is it that there is a guy in the left of the screen doin tricp pulldownsHA

#40
It is not random. The workouts are chosen. random chaos theory does not work the workouts are comparable of Intelligent design.
You are not cheating yourself, you are accommodating for a previous injury to prevent further injury. Try going to WODshop.org on days you cannot do the main sites workout. Ideally you could join a crossfit gym with a certified trainer that can help you decide what is best for you to prevent injury and progress towards regaining your back strength. Of coarse, we don't all have that luxury.

Sunday musings (from a cert)...

1) Parenthood. I am "auditing" a Lil'Bingo's cert. What a privilege to be included in his experience. Priceless.

2) Community. Jakers commented on FB that I am "in my element" here among Crossfitters and he couldn't be more correct. You know those places in your life where you just know you belong? Where you are instantly comfortable?

I'm in one of those right now.

3. Newcomers. There are a number of folks here at the cert for whom this is their very first exposure to CF. Kinda astonishing if Crossfit.com is where you discovered CF, but a rather typical observation at most certs apparently.

What is also typical is the apparent "a$$hole filter" at the door. Even the skeptics in the audience turn out to be folks to befriend. People who would be welcome at your table for a beer.

So it is, too, at Lil'Bingo's cert.

4) Who are you? Think about this, specifically the difference between who you are and what you do. More to come.

I'll see you next week...

@#51 Zach-- While I agree with your point, I would argue that CrossFit programming is different from the myth of 'intelligent design' because it's: 1. based on scientific evidence, and 2. testable.

Natural Born Crossfiter from my country - BULGARIA...
I am so proud to know her and be her friend..:))).
Go Bulgarian crossfit, GO..:))))

Andrew #48 I noticed that guy too. Couldn't help but laugh. Looks like Hendel is training at a globo-gym.

Amazing numbers, bench counts in my book, there was no help there. The spotter dove in too early, shouldn't penalize Hendel for a over-zealous spotter.

My neck is pretty sore from yesterday. I am guessing it is due to some flexibility issues in my snatch balance. Anyone else have a sore neck? Any thoughts on form issues that may have resulted in this?

I agree that the spotter was a little overzealous. For what its worth, it is the same dude doing the tricep extensions...

M/33/5'11/180

I was going to take the day off until I saw the "Not Total" on video. So I did that.

Bench: 245
Clean: 195
Overhead Squat: 140
Total: 580

I think my clean and overhead are a bit weak. But I think the guy in the video has a weak bench compared to his clean and overhead. His clean and overhead were amazing. It was fun.

Good grief, guys, Spencer probably asked the dude for a spot, and the guy spotted for Spencer just like most people would: with his hands really close to the bar in case things go south. Heck, the spotter did it the EXACT same way that I spot for people doing the bench press, but I'd probably change my method slightly by not touching the bar if the lifter tells me not to do so because he's going for an official record...which hasn't happened to me yet.

The guy was just trying to help out a fellow lifter, that's all. No sense to make fun of the guy because he was asked for and gave help.

My neck is scraped from the bar. Hit my head with the bar when lost a ohs, scraped up shins from deadlifts. Shoulder (rt) sore because it hates me. Hands, well...you know. General overall body soreness. But I FEEL fantastic. Like a real fire breather...then I watch that video. 295 lb. ohs. Never even beagan to contemplate that such a thing was possible. Back to reality. Till tomorrow... CrossFit giveth, crossfit taketh away.

The crossfit rest day. It only means something when you really push yourself on the WODs. It really means a lot to me today!
February for me is going to be 40 pound vest month. Every WOD. Let's see how it goes... Cuz I'm already 40 pounds overweight. Ha ha!

M/26/175/5'4"
Cindy today
24 rounds

Wait!

Do they have bumper plates and platforms in app states Recreational Center!?!?! Ah I am so jealous! Nice overhead squat Spencer! How much do you weigh?

m/57/5'10"/180

5x 10 burpees, 10 ab mat situps 6:22
100 DUs 4:54 100 DUs 5:10
can't quite do 'em consecutively with any consistency, but only need one SU at most in between DU's
2x Farmer's walk around gym, 60# dbs 1:34, 2:10
5x10 ring dips
3x20 low ring pushups
3x10 pullups
3x10 swiss ball back ext 3x10 hip ext

adductor machine 2x12, 90# load to achieve better squat form (Globo is good for machines)

form work: med ball cleans, 45# bar cleans, getting there...slowly, OK very slowly

IT band roller stretches

assorted chatter with trainers, learned some good stretches, these guys are not your typical Globo trainers--in fact, one of them is competing in CF games in March, will do very well I think.

Drive home, for time, to share bottle of Pinot Noir with wife, for reps

jmsny111752

Thank you: Billy, Frederick, b9, Mettam, Steven, MB for the advice. I think I just need to be more patient. It's just hard for me because I have never had a serious injury and I'm still young and ready to just work too much. Which will probably will end up not giving my leg enough rest, and taking even longer to get back to 100%. Thanks.

Spence is a beast. Anyone who can do overhead squats with 295 is just sick. Same with his clean, 320lbs wow! However, as many have said, that bench press should not count. Even as minute as it was, that hand did assist with that lift. And there is nothing wrong with getting a spot either, but when it comes to recording a PR for a lift, it has to be completely on your own. I’m sure that he will be able to get that weight and much more very soon.

In any case, Spence rocks in my book. I think that the best part of the video was the fact that he was in some sort of globo gym doing all of this. At least it is a cool globo gym as they have platforms and bumpers...

Please tell me someone kicked the guy in the shins for walking between Spencer and the camera right during the second and third pull of the clean. Well at any rate, impressive work.

Thrusters - 95 lb (PR)
Pull Ups - 5
Dips - 5
Run - 400

35:12 (the 95 lb. thrusters got me)

F 5'1"/29 age/128 weight

Absolutely amazing, Spencer. Terrific techniques!!!!

Wow! Spencer, very inspirational. The bench needs some work. I have that beat at 315, but you are ahead by a MILE on cleans and overhead squats. Thank you for giving me a look at what is possible. I've got some work to do. I concur w/Maria, terrific techniques!

5 rounds KB/Reverse Lunge/ Situp

1 Round
5 SA Swing
5 Clean
5 Snatch
5 Circular Clean
5 Clean and Jerk
5 Reverse Lungs
Repeat on Left Side
20 Situps between rounds for rest