This week will begin our last week of testing for the second quarter. Everyone has vastly improved and I cannot wait to see what you all accomplish this week!

On another note. A huge congratulations to our lifters Michelle Qayyum, Crystal Riggs, and Jose Guitierrez, along with a special shout out to Nathan Doud of Beachside CrossFit whom Coach Mike also coaches in competition. Michelle and Crystal both took 1st in their weight classes yesterday for the 3rd time in a row! Both had stellar performances with both coming from behind to pull out a victory. Michelle was down 2 Kilos going into Clean & Jerk but managed to make up 6Kilos on her opponent easily winning with her best lift. She would of had a bigger lift but her last one was waved off due to some elbow bend, which I considered questionable. Crystal was not only 1st in her weight class but was also 2nd overall among all lifters based off the Sinclair formula, which takes into account weight and age. Crystal also had two PR’s yesterday setting a new competition PR in the Snatch 80K (176lbs) and Total Kilograms 182K (400.4Lbs). She also hit the biggest Clean & Jerk of the day at 102K (224.4Lbs). What a day for these Precision ladies!

Jose Gutierrez did his first ever lifting meet and quickly realized, as all newbies to the sport do, just how nerve racking a meet can be. He had some trouble hitting his opening snatch, but worked through adversity to hit his final attempt at 70K (155lbs). He then battled back aggressively in the Clean & Jerk finishing his day with a 98K lift (215.6lbs).

Nathan Doud owner of Beachside CrossFit, and Coach Mike’s good friend went 6 for 6 on the day in a battle against some formative opponents. He PR’d his Competition Snatch by 15lbs hitting 115K (253lb) lift. He then followed up with a Clean & Jerk PR of 147K (323.4Lbs). He took 2nd in his weight class and 2nd overall based off the Sinclair formula. It was an awesome sight to see.

All in all, Coach Mike had 4 athlete’s competing under his guidance. Three athletes medaled in a very competitive meet with several National level athletes on hand. 2 Golds and 3 combined Silver medals were brought home. It was a very good and exciting day for everyone involved.

On a side note. I am extremely humbled by all these athlete’s performances yesterday and honored they choose me to lead them. I am thankful for the support of my family and members that traveled all the way to Monrovia to cheer everyone on. I am very proud of all of them and as I say time and time again. I only create the pathway. They have to walk it. Well done guys. Love you all!





500 M. Row


10 Pass Throughs

10 OHS

10 Good Mornings

10 Lunges W/ Pass Through


Shoulder & Hip Mobility


Ring Dips

3 x 10


10 Min. to Find New 1RM Snatch (Test)


“AMANDA” (Test)


Muscle Ups

Squat Snatch (135/95) (115/75) (95/65) (75/55) or 65% 1RM

*Sub. MU for Ring Dips.


Shoulder and Hip Mobility

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