For time:
10-9-8-7-6-5-4-3-2-1
55/35 lb Dumbbell Cleans
Ring Dips
Burpees

What an impressive day of overhead squats. What made it impressive was everyone’s range of motion. Of the 100s and 100s of overhead squats performed today, maybe two or three were not well below parallel. Reduce the load; decrease the intensity; compromise absolute perfect form; but FULL RANGE OF MOTION IS NON NEGOTIABLE. Full range of motion in the early stages of training will provide faster results and provide the ability to move heavier loads in the long run, i.e. if we allow you to cheat the full depth on overhead squats, you will never be able to reach your full potential in the snatch. As trainers, we are going to come down even harder on range of motion in order to make you better. So when we start taking away reps for not going below parallel or not having your chin above the bar, it is because it is our job and passion to make you better.

CrossFit Generation on Full Range of Motion

The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok.

CrossFit in the News: MSN, MSNBC, Men’s Health, Muscle and Fitness

If you telescope out 10 years and know with 100% certainty that it is a path of disappointment and regret, and if we define risk as “the likelihood of an irreversible negative outcome”, inaction is the greatest risk of all.– paraphrase from The 4-Hour Workweek by Timothy Ferriss