MONDAY – 101115

For time.

40 Deadlifts (135/95)
Run 400 meters
40 Power Cleans (135/95)
Run 400 meters
40 Front Squats (135/95)
Run 400 meters

Post time to comments.

“Carla” – Mike and Vanessa Rueda

Paola loving that 5k run! πŸ™‚


7 Responses to “”

  1. Guys,

    I know you have all seen the sign up sheet in the gym for Saturday’s olympic lifting seminar which will be taught by Adriana and me. Some of you also might be thinking why do I need to learn the olympic lifts, I’m not trying to compete, get bulky, be too strong (I don’t know why not) etc…

    Here are just a few reasons to sign up:

    1) Learn to safely and effectively execute the fastest, and most powerful lifts in existence (snatch,clean & jerk respectively)

    2) The olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness

    3) Faster WOD times through increased efficiency!

    4) Move up to Rx’d weight in CF benchmarks (Grace, Isabel…)

    5) They’re fun!

    The benefits of Olympic weightlifting don’t end with strength, speed, power, and flexibility. The clean and jerk and the snatch both develop coordination, agility, accuracy, and balance and to no small degree. Both
    of these lifts are as nuanced and challenging as any movement in all of sport. Moderate competency in the Olympic lifts confers added prowess to any sport (Crossfit Training Guide).

    Adri and I will be presenting knowledge we’ve acquired from renowned trainers including Greg Everett and Mike Burgener.

    Sign up. Have some fun and learn how to lift heavy stuff over your head!

  2. I am excited!!! πŸ™‚ got my oly shoes now! πŸ™‚

  3. I’m excited! Everyone should take advantage of this learning experience… I’ll even be participating! Thanks Zach md Adri for sharing your knowledge!

  4. Jeff and I are bummed to miss this one 😦

    • We are having our daughters birthday party on Saturday… if we are LUCKY we will hit the WOD…Good luck with the class.

  5. Very sad to be missing the Olympic Lifting Seminar.

    10 Rounds for time
    25 Double Unders
    20 DB Deadlifts (50)
    15 Ball Slams (12)

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