Tuesday 1.13.15

Strength:  Hang Clean (full) 2-2-2-2-2

WOD: 3 rounds for time:
- 10 Push Press (115/75#)
- 10 Barbell Row (115/75#)
- 200m Run

*Optional:  EMOM for 8:00: 
- 1 unbroken set of Muscle Ups or Ring Dips (or attempts)

Friday 3.08.13

UFC fighter Chael Sonnen talking on The Ultimate Fighter Show.  This guy is one of my favorites and I can apply what he's saying to showing up to CrossFit and bettering ourselves day in and day out.
Sign Up for the CrossFit Games Open if your on the fence, and find out what you can do!

Strength: Hang Clean 3-3-3-1-1-1

WOD:  AMRAP in 8:00:
- 8 Power Cleans @ 65% of todays 1rm
- 8 Box Jumps (24/20")
- 8 Push Ups

Post weights and rounds to comments.

Friday 3.01.13

Some CrossFitters doing Elizabeth (full cleans style) in Korea!

Strength: Hang Clean 3-3-3-1-1-1

WOD: "Elizabeth"
21-15-9 reps of:
- Cleans (135/ 95#)
- Ring Dips

Cleans can be Power or Full.

Post weights and times to comments.

Wednesday 5.02.12

Matt and I are making some stones in the back of the gym.  So please be careful back there

Skill: Rowing review -OR- clean practice

Conditioning: Regional Workout 12.2
For time:
- Row 2,000 meters
- 50 Pistols, alternating
- 30 Hang Cleans (225 / 135 lbs)

Once again, If you don't have a solid Air Squat yet, don't do Pistols.  Work on your Air Squat, with Box Squats or Squats in front of the wall, etc.  Build a good base before moving on to a more difficult movement.  For the Hang Cleans you can complete these as a power clean or full clean.

Friday 1.06.12

CrossFit One World has a good description on the instruction of Double Unders from their good trainer Freddy Camacho.  Click the link and go to January 03, 2012 to read.

Strength: Cleans.   Technique practice or find 1rm

Conditioning: On the minute for 12:00:
- 1 Clean Complex @ 60% 1rm (Power Clean, Hang Clean, Clean)
- Max Double Unders to finish the minute

Post results to comments.

Monday 11.28.11

Andy getting good depth at the bottom of his Ring Dip

SWOD: Front Squat 65% x 3, 75% x 3, 85% x Max Reps

Metcon: Three rounds for time of:
- 400 meters Run
- 21 Hang Squat Clean (95#/ 65#)
- 12 Ring Dips

Post weights and times to comments.

Monday 5.16.11

(Note: This critique on Steffanie's lift is deep into this workout, where she is beginning to fatigue and form "fails") 
Even while exhausted, try to remember the key points of the clean; weight on the heels, elbows up high (parallel to the ground), and maintaining lumbar curve.

SWOD: GHD variations -15 mins total

Metcon: 3 rounds for time of:
-5 Overhead Squats, (135/ 85#)
-10 Toes to Bar
-15 Barbell Hang Squat Cleans, (95/65#)
-20 Double Unders

Post times to comments.

Monday 10.18.10

Notice the elbows turned down toward the ground. This will help keep the bar over head. As apposed to

having your elbows facing backward which will cause the bar rest behind the scapula.

 SWOD: Over Head Squat 3-3-3-3-3

Metcon: 25 Reps for time (for every time you let go of the Bar a 10 Burpee Penalty)

Push up - Dead Lift - Hang Clean & Jerk (135/ 95)

This is going to be one lift. First set up your hands as if you are going to dead lift. Next, get into a push up position, keeping your core tight, execute a push up. Not letting go of the bar, come up into a dead lift. Execute the dead lift; pause for a brief sec to set up for the hang clean. Then hit the full squat hang clean, recover, and reset for the jerk. Now....make sure that you dip, drive and COMMIT to the drop under the weight. You can split or standard jerk. However, if you are more comfotable with one, then try the other.