Skill: Squat Cleans 5-5-5-3-3 Start with the Burgener warmup and after you have warmed up then move onto light weights as we are concentrating on form.
wod: Team wod
4 rounds for time
400m
21 Thrusters 65/95
Each team will consist of 2 athletes. At the start of the wod one athlete will run 400 meters and the other athlete will begin the thrusters. Athletes cannot switch to their next movement until both are done. If one athlete finishes before the other they will rest until their teammate is done and then begin. Each person will complete four rounds of each movement for a total of 1200 meters and 84 thrusters.
Loved the team WOD Today!
Great job Tim!
This was a tough one!!
The right way to thrust…
From beyond the white board: http://vimeo.com/5848302
Everyone should watch this video in full, its not only what Lin and Scott have been telling us for months but drives home how to avoid wrist and elbo pain along with these key points:
* Keep the bar on your chest during squat and transition weight from chest to arms in signal quick motion.
* Keep heels down.
* Having a good squat will help avoid unfolding at top of thruster.
I have struggled with this action in the past and I think these tips might help everyone.
Cheers.
–Dave
Dan – great job this morning! (Dan and Tim led the way for the morning crew) I was glad we had an even # of people (so I didn’t have to jump in) and that they were all decently matched up so no one was standing around too long.
emily – did you do this solo at LAF? It’s ok to go back to the globo gym every now and then, just be sure to rep the CFC shirt!
Dave – great find man! Jon has a ton of great videos out and it’s good to have such a tech savvy dude like yourself to find (and post) them for us. good points to work on tonight, keeping the bar on your chest/shoulders will take pressure off the wrists and keeping those heels down (dave – I know that’s something you struggled w/ in the past) will keep you balanced.
Jason said he had to fight from going up on his toes some this morning b/c he was still sore from the lunges; hopefully the night classes will be rested and ready to hit this hard & with great form.
Wow!