Mike Bergner of Mike’s Gym teaching the second pull of the Power Clean. This is an area we all need to improve. When doing cleans I see a lot of muscling of the weight rather than using the jump and shrug to make the bar weightless for a brief moment. This makes it easier to drop underneath the bar.
WOD
Run 800 m
4 Rounds
10 DB Snatch R
25 Air Squats
10 DB Snatch L
25 Air Squats
Run 800 m
15 Comments to "Thursday 11/5/09 CrossFit West Houston"
Ryan H says:
November 5, 2009 at 9:42 am -
200 squats. Thanks Rob.
Rob says:
November 5, 2009 at 10:41 am -
No problem!!
Steph D says:
November 5, 2009 at 10:50 am -
AGGHHH!!! I hadn’t even done the math- I was just going to do this one cold turkey and not think about it.
Thanks Ryan- now I’m getting anxious about this one….
Jake says:
November 5, 2009 at 11:01 am -
200 squats no problem! What is all this running about?
Jake says:
November 5, 2009 at 11:02 am -
Or is the 800m run at the end not part of the 4 rounds at the end?
Rob says:
November 5, 2009 at 11:04 am -
The runs are part of the WOD. The stopwatch begins with the start of the 800m run, then finishes after the 2nd 800 m run. The 4 rounds of DB Snatch and Squats is the meat of the 800m sandwich. 🙂
Daniel J says:
November 5, 2009 at 2:08 pm -
This WOD looks awsome… Are the 800m part of the 4 round?
Jake says:
November 5, 2009 at 4:08 pm -
oh ok good, I thought we were running an 800 each of the 4 rounds, plus one to warm up on.
Nicole Goldin says:
November 5, 2009 at 6:33 pm -
workout #1 – 3 mile run
workout #2 – gym stuff (k2c, weighted squats, dips, pullups, push press)
workout #3 – 400m sprint, 200m walk x 4 (1:46, 1:41, 1:40, 1:43)
whew!
And Steph, AWESOME on the 8 kiping. One of these days…..
Daniel J says:
November 5, 2009 at 8:51 pm -
WOD result… 20min flat and I am still gasping for air. Thanks Rob
Gabby says:
November 5, 2009 at 8:56 pm -
Did the workout at Home… results in 22:00flat. I am getting the CF bug.
Steph D says:
November 5, 2009 at 9:41 pm -
CFWH WOD at home: 22:59 (25# DBs)
I wasn’t sure what weight to use, but I didn’t struggle much with this.
Chris M says:
November 5, 2009 at 10:07 pm -
18:53 and i feel like my legs are are made of jello
Ryan H says:
November 6, 2009 at 12:51 am -
22:01 and i was terrible at softball afterwards. Legs were stuck to the ground.
Allison A. says:
November 6, 2009 at 7:19 am -
18:08 and walking funny today!