Warm up:
2 rounds of:

200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

7×1 Split Jerk

As many rounds as possible in 15 minutes of:

2 Muscle ups
4 Handstand Push ups
8 Kettlebell Swings (70 lb./53 lb.)

Post jerk loads and WOD time to comments.


June 6, 1944: D-Day


The Start Position

Today is about lifting with perfect technique, and perfect technique begins with a solid starting position. If you start forward, you will end forward. In order to end in a strong position, you have to start in a good position, and getting in that good starting position consistently is very difficult.

So what’s a bad start position? One where the athlete has a rounded back, shoulders forward, very loose in the bottom – it looks like this:

Go ahead and laugh, but you know you’ve seen someone lift this way. If there ever has been a day where we lifted, and the next day your back hurts, chances are, your lift looked like that too. It happens, but we all have to really focus on getting a good start on every single lift.

The correct start position is featured in the picture below – hips are slightly above the knees, weight is on the center of the foot and shoulders are over the bar (not behind it). (Click on photo to enlarge.)

One last thing, every time you pick up a barbell, whether it’s an empty bar that you are putting away, or a bar loaded with 732 lbs., you should pick it up the exact same way and exact same start position every time. Be consistent, and your lifts will improve, guaranteed.

Post thoughts to comments.

Thursday WOD, June 6, 2013

3 thoughts on “Thursday WOD, June 6, 2013

  • June 6, 2013 at 7:05 am

    Crossfit 30A in Rosemary Beach.
    100 Pull-ups
    5 burpees EMOM. Cap 15 min

    10:35. Was a gasser.

  • June 6, 2013 at 8:05 am

    Come out this Saturday and support your C7 Masters!
    The WODFather Games for Masters only!
    Where: Crossfit 817
    Time: 8:30 to 5
    3 WODs & 2 floaters

    There will also be an after party!
    It will be a lot of fun!


  • June 6, 2013 at 2:15 pm

    From Ryan:
    Our sincerest apologies to those of you who came to the 9am class and didn’t have a coach! So sorry! Regular 9am class will resume tomorrow!

Comments are closed.