A huge congratulation’s goes out to Debra Haley who got her first muscle up and Lizford Shimpff for completing her first half marathon today. Debra has been training hard to qualify for the 2014 CrossFit Games this year in the Masters Division as she narrowly missed it last year. She is now one step closer to achieving this goal. Liz, has been training her ass off for the Malibu half marathon to run alongside her Mother. She did so with flying colors today, and we at Precision are so extremely proud of her! Way to go Lizford!!!

In addition, as many of you know I got to speak for the National Strength and Conditioning Association (NSCA) this weekend down in San Diego. I have to tell you, it was an amazing experience. I felt so privileged to be able to speak about what it is I do at Harvard-Westlake to all of my peers. It went extremely well and I have been asked to do more lectures now for the NSCA. For those of you who are unaware, the NSCA is the governing body of strength and conditioning in the world. To be asked to speak for them is a huge honor and a major step in my career as a strength & conditioning coach. So much of what I do is driven towards the success of all of you as athletes. When I am not at Precision, I am at HW where I immerse myself with my students to run a top tier strength and conditioning program. Precision is my love but my work with adolescents at HW is my passion. The CrossFit world has been very good to me but to now be recognized for my work at HW is a dream come true. So I thank all of you that had a hand in my success over the years, you know who you are. Here is to the future! Love ya Precision and I will continue to put my head down and work hard towards making PC great and helping you all accomplish your goals. Believe me; I want you to accomplish them more than you do!




5 x 250 M. Row

*Rest :45 Sec.


5 Min. of Mobility


3 x 6 Strict Pull Ups


Front Squats

2 @ 75%

2 @ 80%

2×2 @ 85%



5 Rounds

500 M. Watt Bike

10 Ground to Over Head

Men: (135/155/165/175/185) , (115/135/145/155/165) , (95/105/115/125/135) , (75/85/95/115/125)

Women: (95/105/115/125/135) , (75/85/95/115/125) , (65/75/85/95/115) (55/65/75/85/95)

*Add weight each round.


Hip and Shoulder Mobility

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