Warm:
PM Ammo
1 x Cindy
Samson
WOD:
"Grace"
30 x Clean & Jerk (Gound to shoulder to overhead anyway)
-Good intensity.
-If you were sub 4:00 you should move up the the enxt weight next time.
-Work on the Clean - don't "mute" your hip. Full extension with a shrug then quick elbows and get under the weight.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
14 comments:
M/32/5'9/165
-Did grace on Friday so did:
4 x 800
2:36
2:38
2:45
2:48
M/36/6'4"/220
4:31 as Rx'd
Thanks to Vince and Capt W for the push...
F/57/5'5"
3:59
42#
Brock
M/34/6'1"/185
4.15
Scaled to 115#
Technique was bad, no legs from yesterdays squats.
M/24/5'10"/170
4:20, scaled to 115#
Wes
M/25/5'10/180
3:20, scaled to 115#
M/46/180/5'8
3:41 Scaled to 95lbs
Need to increase weight and focus on the big shrug and work on the Jerk. Jameie thanks for keeping me honest and Dave thanks for counting.
F/36/5'3"
3:14
Scaled 65#
Thanks for the encouragement and correcting me on my cleans Jamie!
M/32/5'11/185
6:49
Compared to Oct 2007 when JJ had us do it on the tennis court. I did it with 95# in 7:12.
M/57/6'1"/220
scaled to 75# - 2:45
First time performing - under estimated the wt I should start at for this WOD.
Need more focus on the dealift to clean form prior to the overhead. Closer to the legs, shrugging, and geting under the bar.
3:49 at 95. Need to move up in weight. Had some gas left in the tank.
Did my workout today at Crossfit Seven in Fort Worth, TX. Worked on the power clean today.
Started at 53# for a warm-up (used a bar with a narrower center bar - GREAT piece of gear - that is 33#), from there:
83#, 103#, 123#
Good coaching helped me with the heavier weights, still need to work on form and keeping the bar close to my legs.
M/31/5'11/205
4:12 as Rx'd
Did this yesterday. Had to use metal plates. Big difference from bumper plates. Forced me to use more strength bringing the weight back to the ground.
M/31/5'9"/173
5:58 as RXed
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