SOS 13 May 07 (CrossFit)

Wayne:
For your first time out you did an excellent job! You are very coordinated which is why you picked up the kip and the power snatch so quickly. Or maybe I'm just that good of a Coach, let's say its a combination of both :) You need to work on your landing position in the snatch, practice drop squats.

Like so: Stand at Ease - Pull Yourself down into a squat as fast as you can - stick the landing - pause - stand up - repeat. This is what you need to practice to improve your snatch otherwise good job. Dude you've got good speed, you're way ahead of the curve. Keep working with those tight shoulders and it will all come together.

Linda:
YOU CLIMBED THE ROPE! Awesome job thats my girl, you didn't think you could do it but there you are climbing the rope for everyone to see. Technique is strength! Keep up the good work.

Andrew:
Dude nice burpees. Just remember to pull your legs into a full squat with your hands inside the legs before jumping, this will protect your back. Your snatch is coming along really well and so are your kipping pull-ups. You've got some explosiveness in you, now lets do something with it.