Archive for April 15, 2012

Monday 20120416 Open Workout

Posted: April 15, 2012 by totactfit01 in Uncategorized


Hip Mobility (Couch Stretch, Wall groin stretch) – Couch stretch will be for 2 minutes per side.

Roll out back w/ overhead position –

Courtesy of Mobility WOD.  For the groin stretch, watch from about the 1 minute to 1:50 mark.  That will be the stretch we do.  Once in position, we’ll start pushing the knees out for 30 seconds.  We’ll repeat this for at least 2 more sets. For rolling out the back in the overhead, watch the 3:10 to 4:10 mark.  We’ll do 10 reps of this before moving on.


Practice Clean & Jerk

Photo courtesy of The Rockzone.  Natalie Burgener going through a full squat clean and split jerk.

You can practice either power cleans or full squat cleans(from the ground no matter what).  Note:  To efficiently move higher loads, the full squat clean works best, as successfully pulling your body UNDER the bar after the hip explosion means the bar does not have to travel as high as a power clean to get into your shelf/rack postion.

The jerk can be either regular jerk or split jerk, which ever you are more comfortable with.

which will prepare us for….


Clean & Jerk 1RM:

After we have completed the above warmup on technique, reps for the sets will be 5-5-3-3-1-1-1-1, increase in weight every set.

Sets will be begin every 2 minutes

post 1RM to comments/

Followed by the Med Ball Panny Game!  What is the Med Ball Penny Game?  Looks like you’ll have to show up to find out!

Post feelings of med ball penny game to comments

I had to take this down the other day, but now that all have made it through the class, I would like to congratulate all those who made it through the CrossFit Level One Certification last Wednesday and Thursday.  Big thanks to Todd Widman, Nicole Gordon, and Joe Westerlin for great instruction and being all around great people.  The world of CrossFit is better thanks to folks like you.