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Can you find the hidden pegicorn in this photo?

So I spent my weekend at an Outlaw CrossFit seminar. It was fabulous (just follow this link – I got to see someone snatch 275#) Over the next month or so, you’ll probably hear and see me teaching things differently – especially the Olympic lifts.

My plan is to slowly shovel new information and programming into the gym over the next month or so. However, if you want a heavier dose of “what did you learn at that seminar”, come to any of the next 3 Sunday noon classes. Yes there will be a workout. No I won’t give a lecture. Yes I will try and cram 8 hours of material into one… no, actually I won’t. I’ll just pick some of the really juicy bits.

Seige of Orleans
Part 1: Barbell Technique
Every 90 seconds for 9 minutes do
5 touch and go power snatches
Part 2: Gymnastic Practice
Alternate 8
A: Toes to bar (no bending at the knee)
B: Strict Hand stand push ups
Part 3: Conditioning
For time:
50 squats
5 bar muscle ups
25 front squats (135/95)
5 bar muscle ups
50 squats

Check the whiteboard for numbers.