I was just at the gas station filling up when I observed a woman in her early 80s.  She was maybe 5 feet tall and she was trying to clean her windshield with the gas station provided window cleaner.  I asked her if I could clean her window for her.  She replied hesitantly, “sure, if you want to.”  As I was cleaning her window she told me how she would be visiting family this weekend in Wittier for the holiday and she needed a clean window to make her journey easier.  She thanked me and we parted ways.  A simple act that took all of 90 seconds.  We could all use a cleaner window to get through life.  So clean it!
Workout Strategy
The CrossFit Games Open
This is week four of the CrossFit Games Open which is an online competition with 140,000 CrossFitters world wide registered.
Today is another chance to use this workout to gauge where your current abilities are and then we will do it again in a few months to see what type of progress we have made.  First, the Clean & Jerk.  We have been working on the various components of this lift a lot over the past few weeks.  On Monday we did Power cleans for the strength and Thursday we did Push Press for strength.    It’s now time to piece it together.  There are different levels this week as opposed to last week because of the difficulty in the prescribed weight.  Unless you are doing the Level 4, pick a weight that you could do no more than five in a row because of the difficulty.  The weight should be moderately challenging.  We got to see two top CrossFit athletes compete head to head in this workout last night when it was announced and both athletes were doing 1 Repetition at a time when they got to the round of 12 Clean & Jerk.  The Toes to Bar are another struggle for many of us.  Even these should be done in small sets.  The way to score well in this workout is to set a steady slow pace and try to keep it going the entire 7 minutes.  If you got out to fast you will not be able to pick up the bar or hold yourself up on the Toes to Bar.  We will do this workout again in 3-4 months so give it your best effort so we can use it as a measurement tool.
Workout of the Day
Strength of the Day                                                Every Minute on the Minute for 5 Minutes: Deadlift
Level 1:

 

 7 Minute As Many Reps as Possible:

Movements: Clean & Jerk, Knee Raises

3 Clean & Jerk

3 Knee Raises

6 Clean & Jerk

6 Knee Raises

9 Clean & Jerk

9 Knee Raises

12 Clean & Jerk

12 Knee Raises

15 Clean & Jerk

15 Knee Raises

18 Clean & Jerk

18 Knee Raises

 

Level 2: 

 

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 95/55# and Toes to Bar

3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

 

Level 3: 

 

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 115/75# and Toes to Bar

3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

 

 

 

Level 4: 13.4 

 

7 Minute As Many Reps as Possible:

Movements: Clean & Jerk 135/95# and Toes to Bar3 Clean & Jerk

3 Toes to Bar

6 Clean & Jerk

6 Toes to Bar

9 Clean & Jerk

9 Toes to Bar

12 Clean & Jerk

12 Toes to Bar

15 Clean & Jerk

15 Toes to Bar

18 Clean & Jerk

18 Toes to Bar

 

To Get More Awesome – 3 minutes of Plank Hold