Skill:
Proper hang clean technique

Strength:
Work on power/hang cleans for 15 minutes

WOD:
For time:

500m Row
100 Air squats
15 Hang cleans (205 lb./105 lb.)

Post time to comments.

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Big weekend for the Roosters!! Kyle and Debbie got married!! Lokey and Ellen got married too!! We wish both couples much health and happiness in their new lives together!!!

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Homework to CrossFit – Karli Kirk, CrossFit Games

A fight to remember, CrossFit Journal (free download)

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Set-Up and Positioning in the Olympic Lifts Part 2 (Journal Preview):

Post thoughts to comments.

Skill/Gymnastics:
1 minute Plank

Strength:
Max Snatch

Watch this video for tips from Natalie Burgener!

WOD:
Max Clean & Jerk

Post loads to comments.

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Max snatch AND max clean and jerk in the same day?? Be still my heart And before you decide, “I can’t do THAT”, realize a snatch and a clean and jerk both are just a jump and a land. If you can jump, which you can, then you can snatch! I know, I know, it’s a little scary, but it’s SOOOO much fun!! Don’t worry if you haven’t ever lifted either – plenty of coaches will be on hand to coach you up and not let you get hurt.

Ok, so my advice for today:

1. The Burgener Warm up, snatch and clean and jerk can be a little overwhelming, especially if you haven’t ever done them before. Whatever you do, don’t go watch a bunch of videos on youtube because there are some REALLY BAD technique videos out there. Visualize GOOD TECHNIQUE, and your body will do it. Get in your mind that when you snatch, you look like this:

Visualize yourself pushing your body DOWN under the barbell. Get out of your head that you have to pull the barbell up to you – instead, think about pushing your body down under it.

2. When you watch these videos, pick one thing to watch at a time. First, watch the feet. No one jumps high. They jump HARD. Quick feet are a big deal. Move yours as fast as possible from your jumping position (under your hips) to your landing position (slightly outside of your shoulders).

3. Read up on clean and jerk and be prepared to move your elbows and feet fast. It’s called SPEED THROUGH THE MIDDLE, and speed is critical to all Olympic lifts. I’m not talking pulling the bar up fast and bending your arms -that’s actually really slow. I’m talking about getting a big shrug (FINISH!) and pushing your body down under the bar (see #1 above.). Shoulders lead, arms follow. Read up on SPEED here.

4. My last piece of advice is to get your mind out of the way. That’s going to be hard because I just told you to watch all of these videos and read a bunch of stuff, right?? The information is there for your reference, but don’t feel like you have to remember ALL of it when you get to the gym. The coach will tell you what to do, so no worries! Lift and have some fun.

Oh, one more thing. The videos above are Olympians; they train only to lift ginormous amounts of weight. There is no pressure for you to move a ton of weight today. Focus on technique first – heavy weights follow technique, not the other way around.

Post thoughts to comments.

10 Squats
10 Push ups
5 Pull ups
5 Bar presses

Strength:
Every minute on the minute for 10 minutes do 1 clean @ 90% 1 rep max

WOD:
3 rounds of “Hammer”

5 Power cleans (135 lb./95 lb.)
10 Front squats
5 Jerks
20 Pull ups
Rest 90 seconds

Post time of each round to comments.

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

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We posted a video back in January of Naim Suleymanoglu. Suleymanoglu is pound-for-pound, the strongest weightlifter ever. He’s 4’8″ tall and is the second man in the world to clean and jerk three times his body weight.

I saw the video below this week of Suleymanoglu’s training – He is a 64 kg (141 lbs) lifter, snatching 145 kg (319 lb.), jerking 180 kg (396 lb.) and front squatting 190 kg (418 lb.) for two reps, almost triple his body weight. AMAZING. Note how he moves his elbows up and in right before he descends in the front squat.

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Rummy’s son, Eli, had fun on the rings and rope recently….looks like future CF7 Games competitor in the making!

Post thoughts to comments.

WOD:
For time:

500m Row
50 Burpees
30 Pull-ups

Post snatch loads and WOD time to comments.

PS – If you don’t know or have a 1 rep max in snatch, NO WORRIES! Come today for coaching on technique and learn how fun the Olympic lifts can be!

PS#2 – If you said after 12.2 you were no longer going to avoid Olympic lifting (ie snatch), today is your day!!

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52 uses for coconut oil

Chow Stalker (Tons of recipes!)

Paleo strawberry balls, nom nom paleo

Sweet potato brownies, Paleomg.com
(I omit the chocolate chips and use 3 TBSP of cocoa powder.)

Post thoughts to comments.

WOD:
4 rounds for time of:

15 Burpees
10 Ground to overhead (75 lb./55 lb.)

Post power clean loads and WOD time to comments.

(Tips for ground to overhead:”Efficiency Tips: The Snatch” with Eric O’Connor and Chris Spealler, freeCrossFit Journal video, preview – [wmv] [mov])
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Eva Twardokens and the evolution of CrossFit

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