A. Hang Power Clean - 2-2-2-2-2

B. 3 rounds for time:

100 Double Unders (200)

20 Pistols (Walking Lunges or Pistol progression)

10 Push Jerks (Split Jerk or Push Press)

**Welcome New Members**

We would like to welcome the following new members to the SECTCF fam:

Sharon (MFC)

Randy (MFC)

Jay (MFC)

Amanda (MFC)

Chris

Renee

Lebanon Fire Dept.

**Progress**

The ultimate goal of any quality fitness training program should continuous progress towards self-actualization; being the best you can possibly be.  When one stops working to achieve this very worthy goal, stagnation and complacency set in.  You get comfortable.

Unfortunately, this approach to life just doesn't really work well in an culture where the vast majority of people are working hard to better themselves (Read - CrossFit). To see the results you came to us for, you need to work every single session to make progress is some measurable way.

To help with this we are going to be microanalyzing you training sessions over the coming weeks to (a) identify your problem areas and "goats" (b) see what you need to do to improve those problem areas (c) make sure you're doing what you need to do to do what you need to do. Here's are some specific areas we will be looking at:

- Push-Ups - these are a basic move that many, many people just can't do very well. But that's not really the problem. Not working to get better at them is the real villain.  Look man, if you are still on the exact some push-up progression that we showed you a month ago, you're just not trying and it's b.s.  6 months ago and you've flat out given up on getting any closer to a legit rep.

- Pull-Ups - yeah, they're tough but they're not getting any easy since you're avoiding them.  This is something you just have to be persistent about.

- Double Unders - practice makes perfect. And accepting that doing singles is a legit substitute is not going to fly anymore.

Get ready.  It's 'bout to "get real", real fast.