15 Power cleans (135 lb./95 lb.)
15 Power cleans
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CF7 HOODED SWEATSHIRTS
are in the works!
You asked for them, and Ryan is going to order CF7 hooded sweatshirts! Cost and colors are TBD (will post details as they become available).
You must “PRE-ORDER” your sweatshirt. If you want one, write your name, color preference and size on the white board in Ryan’s office.
Sweatshirts will ONLY be ordered for the names on the board.
Write your order on the white board by Wednesday, December 21.
Ryan H. (aka “R4”) recently visited CrossFit New Zealand and sent in these pictures!!
Andrew recently practiced jerks and filmed them for technique…check out the video below, followed by his comments/critique of his own lifts.
I started light and worked up to a max. As it gets heavier, you see I am trying to stay in my heels and drive UNDER the weight (pushing against the bar) as opposed to just dropping. The most common error in a failed jerk attempt is being forward, or letting the weight drive your torso/core forward at the bottom of the dip, which creates an incorrect bar path from the start. Here I am also trying to work on getting my lead foot out in front AND getting my head through QUICKLY, which I am successfully doing in some cases, and not quite there at heavier weights. And finally, punching out the weight at the top is vital to a successful jerk, and I could have had 250lbs x 2 if I would have focused on that key element.
As you can see, you can do almost everything technically sound, but fail in one area and max weights don’t cooperate. Focusing on EVERY attempt, and every aspect, in training makes you better. For me, I know I struggle with my feet being in the correct position, but, I have gotten good at staying back…So, in training, I am really hard on myself in diagnosing where my feet are at. If you are unsure where you struggle, ask an experienced coach and they can help you get better.
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