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05 May
by: Published in WODs

Skill:  Power Clean

WOD L1:  For total time:

2 rounds of:

10 Power Clean (115/75)
20 Sit Ups

2 round of:

10 Push Press (115/75)
10 Pull Ups

2 rounds of:

10 Front Squats (115/75)
10 Burpees

 

WOD L2:  For total time:

2 rounds of:

10 Power Clean (155/105)
10 Toes to Bar

2 round of:

10 Push Press (155/105)
10 Pull Ups

2 rounds of:

10 Front Squats (155/105)
10 Burpees

==

Bringing back a classic format…

Watch the first minute or so of this video.  Now I know you are super strong, but the house in the foreground is not actually a house…it’s a person.  Vasily Polovnikov has performed a Snatch at almost double body weight and can laugh his way through a 400 lb. Clean and Jerk.  With that said, Vasily is still warming up with a plain barbell.  The intention is to go through the motions and remind the muscles about what they need to do in a manner that doesn’t tax the body.  This whole month we will be going over the Clean and if yours isn’t perfect (refer to the video to see a perfect clean), then it may be time to rethink the need to push weight and instead push form instead

 

Now google “first sleep and second sleep” to see what else you are doing wrong,

CG

==

Victor Rodriguez liked this post
05 May
by: Published in News and Updates

Hey everyone,

Just a reminder, the next 6-week cycle for strength classes will begin the Monday following Regionals. These classes tend to fill up extremely quickly, so if interested please contact me immediately at justin@reebokcrossfitbackbay.com.

Times available: Mon/Wed from 12-1:30 PM

Note: night classes for this cycle are currently FULL.

Demoiizelle Hind liked this post
04 May
by: Published in WODs

Team WOD L1: For time

2000M Row
Plank Hold

Every time plank or row stop = 100M penalty

100 Burpees
Front Rack Hold (95/65)

Every time bar gets dropped = 10 Burpee penalty

150 Double Unders
KB Hold (24/16)

Every time the KBs are dropped = 10 Double Under penalty

Team WOD L2: For time

2000M Row
Plank Hold

Every time plank or row stop = 100M penalty

100 Burpees
Front Rack Hold (145/100)

Every time bar gets dropped = 10 Burpee penalty

150 Double Unders
KB Hold (32/24)

Every time the KBs are dropped = 10 Double Under penalty

==

What did the coach say to the athletes for this workout?,

Do it unbroken…,…In case you didn’t like that one-liner (which I came up with myself), it still serves as the best advice for this workout.  Every time you or your partner drops the ball today, your motivational consequences are more fitness.  If your team proceeds to drop the ball continuously you may never get off the rower.  Make sure that you communicate throughout the WOD to insure that you progress is made as quickly as possible with the least number of needless drops…as in with 1 Burpee left.  And now I got a second joke for you:  Knock, Knock.

He who laughed last,

CG

==

W. Cecyl Hobbs, Jason Lopez liked this post
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