14 July 2014

14 July 2014

Happy Monday everyone!  I hope your weekend was fun, but not TOO much fun because we have a lot of work to do! 

The first thing we'll work on today is the clean.  So many of you have shown SO much improvement on this lift in the time that you've been here, but there is ALWAYS more work to do!  You can constantly tweak the little things in the movement to make it more smooth and move heavier weight.  One way to dramatically increase the weight you lift is to finish the clean in a squat.  Dropping underneath the bar into a squat decreases the distance that you have to move the bar with your arms and instead puts the weight on your legs, which are stronger and more able to lift the weight.  

The squat clean, while ultimately allowing you to lift heavier weight, is a much more difficult movement to master than the power clean.  It adds more speed, accuracy and coordination to the mix that aren't as necessary with the power clean.  Getting the timing right is key;  you want to drop into the squat and shoot your elbows out just as the bar becomes weightless.  It's a lot to think about, but don't worry, that's what your coaches are here for!  There will be full instruction and plenty of time to practice during today's class.  (And open gym every weekday at 9am is a great time to add in some MORE practice!!)

Here's a VIDEO on squat clean timing with the amazing Miranda Oldroyd. Watch it or else!

Before we get into the WOD, just a few quick reminders of upcoming events!!

*July 19th:  Fundraiser at CrossFit Exalt for the not for profit air medical transport company, Mercy Flight Central. 

*July 19th:  "Survival of the Fittest" CrossFit competition at CrossFit Mohawk Valley

*July 26th: Support our members that are a part of the Crown City Rollerz roller derby team at the JM McDonald sports center! (Details on the poster in the lobby)

Today's WOD:

1000m row

2 min rest

800m run

2 min rest

100 double unders

This work out is all about getting out of your comfort zone and pushing through the pain.  Keep a positive mind, and remember, it could be worse, you could be at the games doing this.

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."

-Steve Prefontaine

2 comments (Add your own)

1. Maria wrote:
That quote from Pre happens to be one of my all-time favorites, especially during race time. I hope you find it as motivating as I do!

Mon, July 14, 2014 @ 9:24 AM

2. Maria wrote:
P.S. the woman in the video is Miranda Oldroyd, one of the original CrossFit "studs". This is an article about how her fitness level kept her alive after a brutal car crash.

Mon, July 14, 2014 @ 9:28 AM

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