Attitude Nation Salute!

Attitude Nation Salute!  This is Brian checking in with another blog post.  Turn the AC up and roll your windows down because this is gonna be a good one. 

I had the great opportunity to attend a weightlifting seminar featuring THE Jon North!  It was an amazing experience and even though I was unable to lift heavy due to my injury, I still learned a lot and had a great time soaking it all in.  Knowledge was dropped, PR’s were had, bars were slammed, HAM sandwiches were eaten, and a great time was had by all.  

The day started with a big “cheers” from Jon as he saluted us with his favorite Venti iced coffee.  The entire room (approximately 30 of us) was mesmerized as Jon cracked jokes, shared his fantastic and at times very dark  history, how he discovered weightlifting, and the birth of Attitude Nation.  Immediately following the intro, a very anxious crowd grabbed our own empty bars and fell into place as we followed Jon and his assistant Ryan through various different technique, drills and max out sessions.  

At the end of the day, everyone gathered around and watched as he and Derrick Johnson put on a spectacular show for us as they trained together.  Then, everyone’s face melted as he snatched 155kg, that’s 341lbs!!!  I learned so much that day and cannot wait to share the knowledge with my CrossFit Merge community.  


AC up, windows down!


Derrick Johnson


Jon North is a righteous dude and a man after my own heart with his philosophies on weightlifting, crazy antics, and all or nothing attitude.  He is an American weightlifter and Olympic hopeful who currently holds the record for best snatch in his weight class.  166 kg/365.2 lbs.  I encourage you all to watch his videos, read his blog The Dark Orchestra, listen to his Weightlifting Talk podcast and soak up everything you can from this guy.  Here’s one of my favorite videos which exhibits incredible weightlifting, fantastic ball busting, and endless hilarity:

Here he is unofficially breaking the American record in his weight class:

And Brian ain’t too shabby either.   9.5 on the bar slam too.


All Levels, Intermediate, and Beginner Skill:

Review Hollow Rocks

3 rounds, 2 minutes each:

Run 200 meters

AMRAP hollow rocks

Rest 30 seconds

Workout of the Day (WOD)

21-15-9 reps of:

Left arm kettlebell snatch (53# for men/35# for women)

Right arm kettlebell snatch

Pull ups

Beginner Workout of the Day (WOD):

10 minute AMRAP of:

10 Left arm dumbbell snatch

10 Right arm dumbbell snatch

10 Pull-Ups


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