Thursday – May 16th, 2013

If you did deadlifts yesterday (today) chances are your back is sore.  This is 100% normal.  My back gets sore every time we do deadlifts.  Ice it.  Come in today and workout and you’ll feel better.  More and more of you are telling me that you are reading these motivation pieces.  Thank you for the feedback.  Struggles and weaknesses.  We all have them.  What do we do with them?  Do we ignore them and hope they never become an issue?  CrossFit forces us to address our weaknesses and at some point the realization will come that you will see the most improvement when you aggressively address your weaknesses.  Part of why we do CrossFit is because of the community environment.  It is easier to workout knowing that other people are doing it along side of you.  Suffering together while encouraging one another.  Let’s take these principles outside the gym.  Let us realize that everyone is struggling with something.  We need encouragement.  Don’t waste your time worrying about things you can not control.  Be a giver.  Give people encouragement and compliments every chance you get.  Try this today.  Only look at the positive.  Give a compliment to everyone you talk with or meet today.  You will find great joy in this.  I want you to report your experience with this challenge.  Having to report will give you time to reflect and appreciate what you have done.  Please share any positive experiences you have with me.  This can be two lines simply about the feeling(s) you had when you complimented or did something for someone.  This is more important than today’s workout.  Our emotional well being is more powerful than our physical and they compliment one another.
Hang Power Clean is a technique  drill for the Clean.  The Clean is one of the most powerful movements we do in CrossFit. It requires a coordinated movement across the ankle, knee, hip, shoulder, elbow and wrist joints.  It requires us to hold our spine in a static position.  The ideal full body workout.  When we work on the Hang Power Clean we are simplifying the full Clean motion into just a few parts.  Will will focus on keeping our spine in a static position, reaching our hips to full extension, shrugging our shoulders, bringing our elbows up, and feeling the bar go weightless as it reaches the apex of movement.  The elbows then under to catch the bar on your shoulders in the front rack position with your legs bent to the 3/4 squat position.
Workout Strategy
 You need to be patient in a hurry.  Some of you have heard me say this.  Many CrossFit movements are very dynamic and explosive in nature.  To be efficient with the movements we have to move in a systematic order.  Making sure to finish each part before moving to the next.  That’s the best way I can describe how to be successful in this workout.  You have to know you own limitations when it come to pull ups.  I can do 30 Chest to Bar pull ups in a row but I broke the first set into 15 and 5.  The First two rounds go quick.  35 of the 50 pull ups take place here.  I went a little quick on the pull ups and paid the price.  Where I paid was on the Push Jerk.  If the weight is challenging, like it should be, then doing the round of 6 and 8 Push Jerks gets hard when you are out of breath.  It’s a beautiful combination of movements.  Being a little guy pull ups are to my advantage.  The Push Jerk is a disadvantage since the weight is equal to my body weight.  But that is the fun of CrossFit.  Get good at what your not supposed to be good at and you can become awesome.  Everyone wants to be awesome.  So you will need to be patient so as to not get to winded but not waste time standing around.  Have fun.  
Workout of the Day
Strength of the Day                                                Hang Power Clean: 5 every minute for 10 minutes
Level 1: 

20 Ring Rows

2 Push Jerk

15 Ring Rows

4 Push Jerk

10 Ring Rows

6 Push Jerk

5 Ring Rows

8 Push Jerk


Level 2: 10 Pull Ups

2 Push Jerk, 95/65#

8 Pull Ups

4 Push Jerk, 95/65#

6 Pull Ups

6 Push Jerk, 95/65#

4 Pull Ups

8 Push Jerk, 95/65#

Level 3: 

20 Pull Ups

2 Push Jerk, 115/85#

15 Pull Ups

4 Push Jerk, 115/85#

10 Pull Ups

6 Push Jerk, 115/85#

5 Pull Ups

8 Push Jerk, 115/85#

Level 420 Chest to Bar Pull-Ups

2 Push Jerk, 155/105#

15 Chest to Bar Pull-Ups

4 Push Jerk, 155/105#

10 Chest to Bar Pull-Ups

6 Push Jerk, 155/105#

5 Chest to Bar Pull-Ups

8 Push Jerk, 155/105#

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