In thinking about what to write for this re-cap, I had so many thoughts. I mean really, where do I begin? If you look at the programming over the past year, it was designed to peak the gym, as a whole, by the Open. This year the 2015 Winter Shakedown took place one week before the Open. So do you think it is coincidence that we took 1st place, put 2 teams in the top 10 and had 5 teams in the top 20? This Shakedown is arguably considered the top team competition on the West Coast. It brings out the best athletes in California, which is considered by many to be the top region in the world. Winning the Shakedown is no easy task as the majority of our former winners and podium finishers have been CrossFit Games competitors, some even having been podium finishers in the CrossFit Games with the likes of Sam Briggs, Lindsey Valenzuela, Kris Clever, Becca Voight, and Brian Wodkins, to name a few. As Team Precision stood on top of the podium yesterday, they had a total of 4 CrossFit Games competitors on either side of them–a very impressive achievement indeed–especially since in the 7 previous Shakedowns, Precision never once podiumed a team, nor did we ever place more than one team in the top 10. You are all getting better and it is obvious.

There were several moments Saturday where I became a little choked up. I am not going to lie. You guys all make me emotional. Little things would bring a tear to my eye and I would have to take some deep breaths to regain my composure. Seeing Amanda destroying her cleans in Workout #1 got me a bit. Just knowing what she had gone through with getting her back healthy and then seeing her dominate was something special. Seeing Mallory do 10 unbroken muscle ups straight with the MC and the crowd going nuts gave me shivers. The MC, a CrossFit Games MC, told me the only time he had ever seen that before was at the Games itself. Not a bad compliment, Mallory. Seeing Crystal hit her 2 unbroken Muscle Ups for the first time since Regionals last year then giving that gigantic smile was awesome. Heather hitting her first muscle up ever, then going on to hit 4 more was something special. And, who could forget Jessica Goeser’s come from behind performance to help Team Precision take first place in Workout #1! I mean, come on, that was epic! There were just so many beautiful moments. However, my favorite was seeing all of you happy. I don’t know what time it was, what heat, or what was going on, but there was a moment where I looked over at the corner of the main workout pit. There I saw a literal Wall of Blue. A whole bunch of you, just in the moment cheering. Each and every one of you were having a blast. I took a mental shot of that moment. That moment in time I will cherish forever. A moment that Greg and I have dedicated so much of our life to accomplishing. It just solidified so much hard work.  Seeing you all so happy. It was special. You all just love each other so much. You truly believe in everything Precision represents. You care about why Precision is what it is. I could not have been more proud in that moment. I literally had to turn away.

At Precision we focus on the person, not the athlete. When you walk in the door every day, we want to know how you are doing. We care about your well-being. When Alyson got injured yesterday, I took time away from the comp after consoling her to talk to Dr. Ira. I did not care about why she could not compete anymore or when she could compete again. I cared about how she was and how the injury would affect her life as a whole. I wanted to know how I could help her in any way. Because her well-being as a person meant more than anything else to me.
From the athletes to those of you that volunteered, the 2015 Winter Shakedown was a success because you all made it that. This community of ours is something special. I would not trade it for the world. Thank you for believing in what Greg and I have built. We adore you all. Competitors, give yourself a hand. You were all exceptional yesterday. Tom and Joe on those dead lifts. Cory and Mitch on those muscle ups. Daimino Stewart, man have you arrived. Deanna, Jose-B, Mike G, Matt, Dylan, Candice, Christine, and Carrie, I would go to war with you any day! Chrissy, Marx, Tom C., Jordan, Kristen, Jon, Emalee and Crystal, what competitors you are! People could not believe how ferocious all the women of Precision were. To all you men: not bad, boys. You looked like you belonged out there. In fact you looked better than most. Maybe you are starting to catch up a bit to our ladies finally… well wishful thinking, haha. See you at the next one everyone and let’s gets geared up. The 2015 Open starts now!




400 M. Row or Run


2 Rounds

5 Pass Through’s (Over)

10 OHS

10 Good Mornings

5 Pass Through’s (Under)

10 High Pulls

10 Strict Presses


5 Min. of Mobility



ODD: 20 V-Ups

EVEN: 60 Sec. Plank


Paused Back Squat

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85 %

2 @ 90%

*Pause for 3 Sec. at the bottom.




250 M. Row

15 G2O (95/65)

15 H.R.P.U

50 Double Unders


Mobilize & Stretch

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