WOD – January 5th, 2010
Hang Power Cleans!
Hang Power Cleans
1-1-1-1-1-1-1
“Thrusters” with Chris Spealler, a CrossFit Journal preview video [wmv] [mov]
WOD – July 10th, 2009
new bars almost ready for use
Strength
Snatch 2 -2- 2- 2- 2
WOD
Max Tire flips in 10 minutes
A week of metcons are fun, and it gives you a good sweat, but it will never get any easier unless you build muscular strength. How are your hand stand push ups, Muscle ups, or Pistols, what about your strict pull ups? If we never work on the strength component of the CrossFit “system” then we are missing a huge piece of the puzzle. Time to bust out the training journal and work on our list of “deficiencies” as we will make larger gains in our overall fitness by working on the movements and exercises that we don’t want to see. Don’t get caught in the trap of doing what you are good at or the leaning towards exercises that you like. Now that my Brianesque rant is done, thanks to Shane and Brian and also Jon and Alex from Element CrossFit for helping out with the pull up bars. They are anchored, but still not 100 % solid, so if you could refrain from swinging until the welding gets done that would be great.
“Constantly varied, functional movements executed at high intensity.”
Chris Spealer: Quest for 100 Pull-ups, CrossFit Journal Preview – video [wmv] [mov]
