Friday 120601

Posted by Woodall on May 31, 2012 in HPC, Pistols, Row(c2), WOD |

1 comment

Rachel took the top female time for "Murph" at 40:01. Way to go Rachel!!!

Regional WOD # 2:

1000 Meter Row

50 Pistols (25 scaled)

30 Hang Power Cleans (15 scaled) 225/135lbs

Click here to watch the world record!

Thursday 120531

Posted by Woodall on May 30, 2012 in KB Swing(american), Pull up, Run, WOD |

4 comments

“Helen” or “Jackie” <—if it’s still raining

3RFT

400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps

WOD demo – video [wmv] [mov]

OR

“Jackie”
1000m row
50 thrusters, 45#
30 pull-ups

Olympic Weightlifting Classes–June 7th, 6:30-8:30pm

Posted by OlySean on May 30, 2012 in WOD |

1 comment

Hey Athletes,

Starting June 7th we’re going to cancel the 6:30pm class and do a two-hour Olympic weightlifting class every Thursday. This will be a great opportunity to work on technique and eventually lift some heavy weights! We’ll spend an hour and a half practicing the snatch and clean and jerk, and then we’ll spend the rest of the time donig video analysis of your lifts. Here are some things to consider before you come to the first class:

1) You are not nearly flexible enough to be an Olympic weightlifter.

Meet Lu Xiaojun, world champion 77kg weightlifter; he’s very flexible. Go to mobilitywod.com to find out how to get some more of this.

2) Get the gear.

At minimum you need to wear a flat-sole shoe (inov8, NB minimus, chuck Ts etc.) in order to feel the ground. A better choice would be to invest in some weightlifting shoes; consult http://wlshoes.com/ for reviews and deals on appropriate footwear.

3) Know your limits

Hitting a PR is cool, but hitting a PR with perfect form is better. The weight on your bar will be dependent on your capacity to maintain perfect technique throughout the lift. The Chinese and Russians practice hundreds of thousands of reps with a broomstick from a young age before they use a bar.

4) Keep an open mind and be patient

This sport is a lot like golf–when you’re on the course you will not hit all of them straight. There will be ups and downs, and you’ll likely get very frustrated. The learning curve for this sport is very steep, but it’s not rocket science. Keep your head down and the results will come.

I’m looking forward to seeing you all at our inaugural class June 7th! Happy lifting.

-Sean