***Head’s Up! Wednesday is Veteran’s Day! We will be doing a Hero WOD and only having 2 classes that day. 9am and 5:30pm.***
Just to confirm, nurse this is Alison, approved not Brian, curled up with the laptop on a rainy Sunday afternoon. YAY for RAIN!
We have been hammering the olympic lifts lately…more than usual at least. BUT it was all for good, I promise you. This weekend a handful of athletes completed the LiftOff (you can still sign up) and 2 out of 3 events were the olympic lifts at max effort. Whether you signed up or not, you got to snatch and clean & jerk to your hearts content. 
Lots of olympic lifting makes us __________. You can fill in the blank. If you don’t know the answer, I will tell you. Stronger and better. Stronger and better at olympic lifts, stronger and better mentally, stronger and better emotionally. Getting stronger shows progress in what we are doing, AND it gives us a chance to celebrate that progress. A bell ring, a high five/fistbump/whatever the cool kids are doing these days, or even just slamming that bar down from the overhead position and screaming at the top of your lungs are just a few of the ways we show our pride in accomplishment.
In the past 2 weeks of testing our training, we have seen 34 Snatch PR’s and 18 Clean and Jerk PR’s. The total weight combined is 6,940# of JUST PR’s. 6,940# PLUS 6 of those Athletes had pr’ed the week before on that specific lift. GREAT JOB, Athletes!
The only way we get stronger is by training. Training the lifts and training the accessory work. There is a method to our madness. Keep coming in. Keep getting stronger. Continue to dominate. 
OH. Right. About the purchase of my PR’s: $10 got me a higher snatch and clean & jerk. In no way do I believe I will win anything. But I will work harder when something is on the line. While my name will not be on ESPN as a competitor in CrossFit, I can see it on the leaderboards of the Games website. I can see where I fall among the other people in my age group or weight class. I don’t know those strong women, but there is a part of me that says “I am competing against them. Where do I land?” I want them all to do well because their scores push me beyond the limits of what I though I could accomplish. And HELL YES I took a picture of the leaderboard when I was in second place. 
A wise man once said “At this point, Snatch PR’s are way more exciting than birthdays.” I look forward to celebrating more PR’s with all of you in the near future!

Workout of the Day
Strength
Clean & Jerk 
Take 7 minutes to warm up to 70% of your 1RM. Then:
2 Clean & Jerks OTM for 7 minutes.
Conditioning
15 Cleans 135/95
10 Pushups
12 Cleans
10 Pushups
9 Cleans
10 Pushups
6 Cleans
10 Pushups
3 Cleans
10 Pushups