“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.” — Dr. George Sheehan

Coach Rickey demos the Tall Clean

Mens Event 1 Archive Footage – video [wmv] [mov]

Don’t forget- Beach WOD this Saturday. Meet at the OIB Pier parking lot at 8:50am if it’s not raining too hard.

WOD
As many rounds in 20 minutes:
5 Power Cleans – 135#/95#
7 Toes to Bar
9 Box Jumps – 24″/18″

Coach’s notes:  Post rounds and reps complete to comments.

Strength: Tall Power Clean – 3 reps X 6 sets, rest 90-120s
Notes: Keep loads at 50-60% of 1RM clean and work on technique.

CrossFit:  5 Rounds for time:
20 Unbroken Push Press (95/65)
10 Unbroken SDLHP (95/65)

Endurance WOD
“Michael”
3RFT
800m run
50 ab mat sit-ups
50 GHD hip extensions
MLS: max hold side planks, 3 each side
Coach’s Notes: Meet at CFOIB.

“It’s not what happens to you that determines how far you will go in life; it is how you handle what happens to you.”
– Zig Ziglar

We held a successful Rowing Clinic last night. Join us next Weakness Wednesday to work on Pullups!

WOD

Strength: Tall Power Clean – 3 reps X 6 sets, rest 90-120s
Keep loads at 50-60% of 1RM clean and work on technique.

CrossFit:  5 Rounds for time:
20 Unbroken Push Press (95/65)
10 Unbroken SDLHP (95/65)

Coach’s Notes: Tall clean– initiate movement with the shrug only, NO dip drive. The tall clean is simply the third pull of the clean. It is begun with the lifter standing tall with no bend in the knees; some coaches will start the movement with flat feet and others on the toes. From this tall position, the lifter begins transitioning the feet from the pulling to receiving positions while pulling under the bar aggressively to receive it in the front squat position. For part two take all movements from the floor. Post results to comments

Endurance WOD
“Michael”
3RFT
800m run
50 ab mat sit-ups
50 GHD hip extensions
MLS: max hold side planks, 3 each side
Coach’s Notes: Meet at CFOIB.

“Test, Test”
400m sprint for time:
Rest 3:00
150 squats for time:
Rest 3:00
100 Double Unders for time:
Rest 3:00
50 Box jump for time: (24”/18”)
Rest 3:00
50 Med Ball Cleans for time: (20#/14#)