June 8, 2009

Ah, it's good to be home. Bet that most of you didn't realize I was in Florida since Wednesday-- good times visiting the grandparents, fishing, and being in a thunderstorm approximately every hour on the hour. :)
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Never done a power clean before or not quite up to par?- today's the day to work on that form. We'll be drilling the progression in this video instead of the Burgener today. Don't be surprised if you are doing relatively light weight on your power cleans or maybe even the PVC- we want your form to be top dog before we get you going with serious weight. Remember, mechanics, then consistency, THEN intensity! I promise, it will suck just as much :) Hey- this is Superstar Kim Ball's favorite wod-- so do her proud!
5050- 54-54-54
This Saturday at 10 am the Socal 7 (top 7 girls who competed at the Socal Qualifier for the Crossfit Games) will be doing a sick wod! Come and support them. Regular class is moved to 11 am, and the Matrix will continue as scheduled. It'll be kinda crazy, but we'll all be buds and share the equipment together!!!!!!
Be sure to come at 10 though- seriously, it's gonna be crazy!- you've GOT to see these athletes in action.
Do you do Krav too?- stick around on Saturday. Alan will be doing a Krav seminar for them around noon!