Warm up:
2 rounds of:

5 Thrusters (bar only)
5 Box jumps
5 Pull-ups
100m Run

Jerks**, 1-1-1-1-1-1

5 rounds of:

You have 2 minutes to complete as many rounds as possible of:
3 Power cleans (135 lb./95 lb.)
6 Burpees
9 Kettlebell swings (53 lb./35 lb.)
Rest 1 minute

Post jerk loads and completed rounds to comments.

**For the jerk, watch this video. It’s a clean and jerk (you will be able to take the bar from the rack today, so don’t worry about the clean part). Concentrate on the jerk and note the path of the bar. At no point does he press the bar up, using his arms. Instead, he gets a quick dip drive (generating momentum on the barbell), and then presses his body DOWN under the bar. The bar doesn’t go “up” – instead, he drives his body down and locks his arms out when he is UNDER the bar. Also watch his feet – they hit the floor at the same time his arms are locked out under the bar (that’s where SPEED THROUGH THE MIDDLE comes in!!). Today, think FAST FEET and driving your body down under the bar!!



1. Next week, July 4th, there will be one class only, 9am.

2. Beginning Monday, July 9, two new classes will be added to the schedule! We will have a 7 am and 8 am class, Monday – Friday.


Evelyn Stevens on her journey from Wall Street to London, Outside Magazine


My friend Bingo wrote, “Stress. Great article on stress in a WSJ last week. Turns out stress might be kinda like porridge: too little, too much, and jusssst right. At least as far as performance is concerned.

This is a pretty cool concept. I don’t think there’s any controversy about too much stress, either chronic or acute. We are all aware of the damage that occurs to body and spirit when we are pounded by a huge stressor or under the constant, steady barrage of unremitting stress. Indeed, I’ve written and spoken often about the transference of my CrossFit response to the stress of the WOD to my ability to handle both ambush and siege. There is a well-known blunting of the typical neuro-endocrine response, an adaptation reaped from training, that transfers to the non-physical life.

What’s a little more interesting about this, I think, is the concept of both not enough stress (you enter an activity too calm, almost blase) and just enough (you are primed, ready, alert, charged). It turns out that a little bit of stress or anxiety is actually a good thing. Those “butterflies” in the stomach before a big game, an important test, that pivotal interview, or “Fran” actually predict a better outcome in all. It seems that the absence of this lowish level of stress makes it somewhat harder to produce an optimum effort.

All of which reminds me of a quote I once heard that sums up the above quite nicely: It’s OK to have butterflies in your stomach, as long as they all fly in formation.”

Post thoughts to comments.

Thursday WOD, June 28, 2012

6 thoughts on “Thursday WOD, June 28, 2012

  • June 28, 2012 at 11:10 am

    120# jerk
    WOD – 9 rounds + 1 power clean

  • June 28, 2012 at 11:37 am

    9am class this morning had a lot of girls moving heavy weights around – LOVE IT!!!

    I heard a couple of people mention the new 7am and 8am classes – please note, those do not start until JULY 9 (one week from Monday).

    Looking forward to 4:15 this afternoon!!

  • June 28, 2012 at 3:20 pm

    11 Rounds + 1

  • June 28, 2012 at 4:37 pm

    LF – six or seven rounds…

  • June 28, 2012 at 4:46 pm

    195# jerks
    11 rounds + 1 rep RX (60# KB)

  • June 28, 2012 at 8:01 pm

    185 CJ

    Did 11 rounds on lean fit

    Oh yea and my muscle up 🙂 🙂 🙂

Comments are closed.