Super Youth
(A) Warm Up, Technique, Power Clean
(B) In Teams of 2 30-24-18 Power Clean, Ring Dips
Beginner/Intermediate
(A) Warm Up, Technique, Power Clean
(B) In Teams of 2 30-24-18 Power Clean 60/40kg, Ring Dips
Advanced
(A) Work to a ME Clean in 15mins
(B) Individually 15-12-9 Power Clean 70/50kg, Muscle up to Ring Dips
(C) 7 mins from your finish of B establish a ME Split Jerk from Racks
Focus- (A) Remember the feeling of the Tall Clean & the High Hang Clean and get your ass under the bar quick (B) If you are not strong in the dip then forget the muscle up and focus on your dip (C) Be smart here, every extra kilo you get will jump you spots on a leaderboard.
(A) 62kg clean. (40, 50, 62, 67 F, 64.5 F).
ReplyDelete(B) 50kg PC + HR pushups. 9:46. (got out 8 straight in first set then mainly singles)
(C) 70kg ME Split Jerk. Went for 75 for a PB but couldnt' lock out Damn!. Also I should have made sure I understood the time limit I thought it was 7 minutes rest THEN ME, so I lost about a minute. Should know better than that. Loved working on the bar with the boys. Thanks Dave for the shoulder talk.
No problems Kerry, I hope you are able to gain from it.
Deletea) Only got up too 78kg's i deadset struggle with full cleans..
ReplyDeleteb)I did power cleans @ 70kg's and normal ring dips. Time was just over 6 min. Got 1st set of power cleans out un broken and only had to break the last 2 sets up once.
c)Split jerked 96kg's which was better than my max effort the other day fresh. And was made even beter because i thought i only got 86kg's until Jody told me otherwise.
Mel,Rookie and myself finsihed with tabata sit ups which is always tough.. Then did my 5 min row and got good metres out...
Another great session...
A) Max Clean 90kg
ReplyDeleteB) WOD 70kg PC + HR Pushup 8:57
C) Max Split Jerk 70kg
Lately I've been fielding a lot of questions from fellow CFS athletes in regards to shoulder soreness, not suprising considering the increase in workload in preparation for the opens. I feel it's important to reinforce that the opens WILL include overhead lifting and many other elements that stress the complex shoulder joint. Speaking from personal experience a shoulder impingement greatly reduces lifting capacity and can make even simple movements like pushups painful at best. To all CFS athletes (including myself) in conjunction with the increase to our training workload it's also important to increase mobility work to improve our form and minimise the risk of injury. As a numbered athlete of CFS I am committed to helping my team mates perform at their best, so I am only happy to offer guidance on what has helped me move forward from shoulder impingement. Keep the questions coming and don't let poor shoulder stability and mobility become an injury that ruins your CrossFit experience.
(A) 90kg. I need to work on my mobility in my back. i tend to curl over a bit at the bottom of the squat when going heavy (well my heavy)
ReplyDelete(B)13:35
First attempt at muscle up in a WOD before and i got a little frustrated.
1st round i got the muscle up a 15 dips unbroken
2nd round 7 dips after muscle up. Then 5 standard ring dips
3rd round 5 dips after muscle up. then 4 standard
(c)75kg. i felt i could of lifted more however i ran out of time
(d) tabata double unders. 168
(e) muscle up technique. thanks jody. managed to get 4 out un broken :)
Thanks for the advice Dave!!