NOTICE FOR THIS THURSDAY’S OPEN CLASSES:  PLEASE MAKE SURE YOU BRING A SWIM SUIT.  WE WILL MEET UP IN THE FIELD HOUSE POOL.  SAME CLASS TIMES!

Skill:

Clean and Jerk (any variation of either)

Video courtesy of yetka2.  Want to talk about the Clean first.  One of the critical areas in the clean is the catch.  This comes after you hit the power shrug after you fully/violently open the hips.  The purpose of the Power Shrug is to generate enough force so that, during the High Pull, the bar has enough momentum upward so that, during The Catch, the athlete can pull them selves under the bar into a squat position. At the peak of of the bar’s trajectory the athlete rotates their elbows under the bar, catching the bar high up on the neck and shoulders. If necessary, to get under the bar the athlete must squat down, spreading the feet out, and moving the hips back in a seated position with heals on the ground. Key notes: Once the bar is racked on your shoulders,elbows should be rotated up as high as possible. To finish the lift stand all the way up.

Guess who else is doing Clean And Jerks this time of the year?  The US Olympic Team.  So, in honor of all the great Oly Lifting athletes in London right now, the below video is courtesy of Team USA.  3-time US Oly Lifting Coach, Jim Schmitz teaches the Clean and Jerk, Oly-style!

WOD:

“Grace”:

For Time:
30 Clean & Jerks (any variation) 135/95

post time to comments/www.logwod.com

Video courtesy of CrossFit HQ.  CF great Miranda Oldroyd knocking out Grace during a Barbell For Boobs benefit back in 2010.  Be on the lookout for some other CrossFit benefit events coming down the road.  We will work hard with our Field House partners to included all of you in any events we end up being a part of in the future.  Well, here’s a test to see who is really paying attention to what I am typing.  If we put on an event wth Field House approval, would you participate?  Put your answer to comments.  If I see enough interest, I will do what I can to make it happen.  Come on TOTF community!  Amaze me!  Flood this post with replies!

Cash Out:

Put your weights away & clean your bar.

Seriously, we need to use the spray down there and wipe down these bars.  If we don’t they can get full of germs.  Plus, not cleaning off the chalk makes it get all caked in on the grooved area, making grip worse.  You guys use these bars every day.  Let’s take some time to take good care of them.

Big Thank You to the crew that came out the Saturday morning to do B-1.  Proud of all of you!