Thursday – April 4th, 2013

Clean and Jerks again?  Yes,  I have seen many of you make great gains in these movements lately.  While a complicated movement it is what of the greatest gifts that will get you the most gain in a variety of other movements.  So, in the strength you will see a lot of repetitions.  CrossFit is dedicated to constantly varied, however, there are basic and fundamental movements we must master.  Only consistent repetition will get us those.

Movements consist of Front Squats, Pull Ups, KettleBell Snatches, and Running.  The front squats today will be light weight as it will be holding the KettleBell that you will also be using in the snatch portion.  This type of front squat is also called a goblet squat.  You will hold the KettleBell with both hands like a goblet close to your upper body up by your head.  The ring rows and pull ups should be done very quickly as the rep scheme is very low.  Then you must complete 20 Snatches.  They can be done all with one arm or break them up any way you choose.  I recommend 10 with each arm and immediately switch to the arm and keep moving.  The 800 meter run will allow you to rest your arms.  Keep the intensity up.  Don’t go to slow on the run.  Everyone is getting so much better at running.  We must learn to love running.  When you come back for three more rounds the rep scheme is now decreased.  So, even though you are getting fatigued you should be able to complete each round at the same interval time as you did in the first set of three.  This is where the mental strength is developed.  You brain is feeling some of the lactic acid burn and you want to slow down but that won’t help you.  Your body will continue to produce lactic acid until your done with the movement.  Stopping to long to rest will just allow the lactic acid to settle, the pain will not go away, and you still have work to do.  Get excited for this.  Have fun.  Embrace the pain.  Being awesome is pushing yourself beyond what you think is possible.