August 31, 2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
This is a great WOD because it forces you to focus on your position before you execute these different lifts. You may have to modify the weight; remember that whatever weight you choose, you need to do for all 3 lifts (no doing one weight for thrusters, a different weight for HPC's, etc). A word about the importance of form-- focusing on form is JUST as is important as focusing on intensity. Lately we've had a bunch of new students who are total firebreathers at heart, which is awesome! But you just need to remember: Mechanics, then Consistency, then Intensity. Don't try to be Kim or Jay before your time; realize that it was a process for them too. Get the FORM on your lifts down first, then focus on coming regularly, then up the intensity level. Be patient; Crossfit is a skill, not a hamster wheel gym.
If you missed the Kim Shredder, you oughtta be bummed. It was a great time! Several members of the Socal 7 showed up, as well as some of Kim's personal training clients, and lots and lots of students. We (well, alright, they) worked out, relaxed a bit, ate tacos, had some beer, and had some nice hang out time. Kris Clever, ever the beef jerky eating maniac ;), "felt" like doing another WOD afterward, so she, Steven, Alec, and Jesse cranked out 40 power cleans in 20 minutes (2 on the minute for 20 minutes). Here's a pic of the winning team- and look who's on it? Surprise, surprise ;)
Don't miss out on the Biddle Test coming up September 12!