WOD:
2 rounds for time of:

40 Push ups
40 Lunges
40 Box jumps
500m Row
800m Run

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CF7 in TCU newspaper — be sure to scroll through all of the pictures!

From CrossFit.com

“Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv] [mov] [HD mov]

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]

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The videos below are two of my all-time favorites. Coach B shows them at every Olympic Lifting Seminar, and until this week, that’s the only place you could see them. His daughter-in-law Natalie competed in the 2008 Olympics, and this training sequence for the 2006 World Championships may be the best around. Natalie did a morning workout of squats, then came back in the afternoon to snatch and clean and jerk.

Natalie snatched up to a PR of 103 kg (226 lb.). Clean & Jerks were to follow, where she got up to 120 kg (264 lb.). Natalie competes in the 63 kg class, which is around 135 lb. Her lifts are so technically sound, and she didn’t miss one along the way.

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Media:
Wednesday WOD, March 14, 2012

7 thoughts on “Wednesday WOD, March 14, 2012

  • March 14, 2012 at 5:59 am
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    23:20…………

  • March 14, 2012 at 8:41 am
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    19:26…………….

  • March 14, 2012 at 9:45 am
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    21:13……………

    Had to wait on the row in round 1.

  • March 14, 2012 at 9:50 am
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    28:30

    Had to wait on the rower in round 1 (thank goodness).

  • March 14, 2012 at 12:18 pm
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    19:26………….
    Had to wait for brent to get done.

  • March 14, 2012 at 1:26 pm
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    23:54

    Didn’t have to wait for anyone, just slow as usual.

  • March 14, 2012 at 4:14 pm
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    18:58 Brent was still on the rower for my first round.

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