Monday 03.26.12

CrossFit is turnin' Zoom Zoom's world upside down!

***We're taking votes on the best Spring Break overhead squat and handstand photos. 

Check out the front bulletin board and cast your vote by Friday, March 30. 

Photo with the most votes wins a dry fit t-shirt!***

Our focus is on the clean today. Oh the clean! So much going on in that movement. Watch the video from Military/Mountain Athlete below for the main performance points on this technical lift. On first viewing, look at his set up position and watch his feet. He literally jumps his feet out. On second viewing, watch the barbell as it travels during the lift. He keeps the bar close - scraping up his shins, flowing in toward the hips as he opens his hips, then up his torso as he shrugs his shoulders and reaches full hip extension. On third viewing, watch his arms. Keep those babies straight until you are ready drop under the bar. Use the torso and shoulders to generate the upward motion of the lift. Whip your elbows around quickly as you drop under the bar. On fourth viewing, watch his torso. Specifically, freeze frame the video at 0:22. His torso is still over the bar, which means his still pulling the bar UP until he is ready to violently pop his hips open and shrug his shoulders. A lot of stuff to think about, but you'll have multiple tries at getting it right at lower weights before attempting a one rep max today.

We close out the day with the last of the CrossFit Games Open WODs: 12.5. You have 7 minutes to get as high up in the rep scheme of thrusters and chest-to-bar pullups as you can. Remember, thrusters are not push presses. They are full, deep squats into a press. Use your hips to drive the bar overhead. It's all about the hips 'round these parts because really, the hips don't lie.

WOD

Warm Up:

4 Rounds

1 barbell complex

10 sec L-sit

elevated pigeon pose

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Strength:

12 cleans @ 65/45

9 cleans @ 95/65

6 cleans @ 135/95

1 clean @ max

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CrossFit Games WOD 12.5

7 min AMRAP:

3 thrusters (100/55), 3 chest-to-bar pullups

6, thrusters, 6 CTB PUs

9 thrusters, 9 CTB PUs

12 thrusters, 12 CTB PUs

15 thrusters, 15 CTB PUs

And so on, and so on until 7 minutes is up