Mobility WOD

Five rounds for time of:
5 Deadlifts (135 lb./95 lb.)
5 Hang cleans
5 Push press
5 Front squats
10 Box jump

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Deadlifts to hang clean to push press to front squat is a great sequence of lifts! Your feet will be hip width through the entire sequence, and your hands will be slightly outside of shoulder width. If you notice your stance (feet) or grip (hands) get outside of that, bring them back in! Unfortunately, I don’t have a video of this particular WOD, so I’ll break down each of the lifts and show you pictures/videos for those!

When you deadlift, the biggest thing to remember is to lift with your legs, recruiting all of the big muscle groups. If you lift with your butt first, it’s a recipe to hurt your back. Get your butt down, chest up, and keep your back angle the same until that bar passes over your knees. To illustrate, here are two pictures from a couple of months back of Nick that I happen to get in the middle of WOD.

In the first picture, Nick’s starting position (his butt) is too high – his first movement is going to be to lift his butt, thereby making his back parallel to the floor – that is bad. It creates a weak pull from the floor, and you end up using your back to lift.

Check out the second picture, which was the very next lift from Nick. He dropped his butt, brought his chest up, and his back angle is now correct to lift the weight (this lift happened to be a full clean, but the set up for the clean is the same for the deadlift). If you hear a coach yell at you in the middle of WOD today to get your “chest up”, the second picture above is what they are wanting you to do.

Hang Cleans are moving the bar from your “pockets” to your shoulders. Watch this video from the Olympic Lifting course this weekend – these are cleans from the floor, followed by a push press. Watch the athletes move their shoulders (FINISH!) and move down and around the bar. (This video shows a full squat clean from the floor – in today’s WOD, you will clean from the high hang, no squat).

Front Squats….watch this:

CF7 Challenge!

Announcing a new monthly competition, the CF7 Challenge! Every week, there will be a WOD designated for the Challenge. If you want to compete, you have declare your intent to compete prior to starting the WOD, then complete the WOD and post your time on the blog. There will be divisions for both men and women, and at the end of the WOD, each athlete who competes will be given a score based on their time. The top time receives a 1, 2nd place gets a 2, and so on. At the end of the month, the leaders in each division with the lowest overall score wins a prize!

There are times when free-range and organic might not be a good idea…….ice cream, for example.

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Monday WOD, February 28, 2011

12 thoughts on “Monday WOD, February 28, 2011

  • February 28, 2011 at 7:21 am

    11:26 @ 115#

    No me gusta push press and hang cleans. What is Spanish for push press and hang cleans?

  • February 28, 2011 at 8:07 am

    Finished the wod first in the Rooster class for the over 45 year old male, American Indian group with a 12:40 @ 105# and a small box – Walters you may want to rethink diving into a pile of kettle bells – they are not the same as a crowd at the Green Day concert

    The ice cream story is wrong on so many levels – did Andy find that story

    Big Rooster class this morning

  • February 28, 2011 at 8:56 am

    11:35 @ 115# and one missed landing on the box jump. the kettle bells were not hurt in the filming of this WOD…

  • February 28, 2011 at 11:08 am

    Congrats to the CF& half marathon team. I am glad that I was not on your team as my 2:01 would have definitely had a negative impact on the overall time of the group. Hats off to Amy and Lauren for beating the sub 2:00 mark.

  • February 28, 2011 at 5:16 pm

    Chris ran a 1:47 and I ran a (very slow) 2:04. We ran the same times at the Austin Half last Sunday…

    Next 1/2 marathon Dallas Rock and Roll on 3/27. Who else is running??? Faith?

  • February 28, 2011 at 5:59 pm

    85#, 13:02. Great WOD!

    Paukune-the ice cream article – I heard about it on the radio – it is so gross……

    You asked me about the video….that box is owned by Ken Smithmier – is that your old place??

  • February 28, 2011 at 6:20 pm


    Quads were crying.

  • February 28, 2011 at 6:24 pm

    13:28 rx. Miles yelling at me saved at least a minute.

  • February 28, 2011 at 9:24 pm

    9:06 RX – felt slow after yesterday’s run, finishing was such a relief! 😛

    Ok Kristins puppy is sooo cute!!!

    Haha Lynn, I’m actually planning on a sprint triathlon end of March, anyone wanna join me? 🙂

  • March 1, 2011 at 8:49 am

    11:37 at a not Rx weight.

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