Tuesday 3-8-2011

Tuesday 3-8-2011

Congrats to Parker who passed his CrossFit Level I certification this past weekend.  It's always nice having people in the gym who take it to the next level from a knowledge stand point.  Parker and Steve both have their CF Level I Certs.

Also, we want to congratulate Renee for setting her PR with a 125lb Clean. Congrats also goes out to Jake for PRing on his back squat at 225lbs!  Nice work McNemars! BRING IT!

[caption id="attachment_325" align="aligncenter" width="300" caption="255 pound squat cleans during King Kong"][/caption]

If you want to check out a demo of a "good clean" to stop pulling with your arms...go to www.crossfit.com and on the LEFT side of the site click on DEMOS and then go to OLYMPIC LIFTS and about 10 items down on the page you'll see this:

Cleaning from the Ground, Coach Burgener [wmv][mov] » Apr 25 08

Skill/Strength
Burgener Warmup: triple extension (up on heels w/shoulder shrug)
: triple extension (up on heels w/high row)
: snatch
: jump and land
: 3 hand power snatches
200 Pushups

200 Squats
We will start with the Burgener Warmup promptly 15 minutes before the scheduled WOD...break up the squats and pushups however you'd like.
WOD "Grace"
30 Clean & Jerks (135/95)
for time
5' rest then
"Annie"
50-40-30-20-10
Double Unders
Situps

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