Archive for July 14, 2013

Monday 20130715 Open Workout

Posted: July 14, 2013 by sowtman in Uncategorized


Press 5×5–Use 70% of 1RM


Post weight used to Comments/LogWOD



“Pass on the Left”

For Time:

50 Power Cleans (135/95)

1mile Run

50 Burpees


20min cut-off


Post time to Comments/LogWOD

Video courtesy of Rogue Fitness. Matt Chan demonstrating the Power Clean.  Take note of the solid landing position Matt hits on the Power Clean.  this is the most effective receiving position.  The most common mistake I see here is when folks land with their feet too wide and ribs pointing forward.  This will lead to back issues and does not allow the body to be in the right position for a quick elbow whip/front rack position.  Land with the butt back when you hit that quarter squat.


Cash Out:

Catch Breath

Use lacrosse ball on glutes/hams while sitting on  a box

Video courtesy of Paradiso CrossFit.  Use this technique on the glutes and hams.


Firebreather Piece (Done on your own outside of class):

2x Max Dumbell Presses

Use DB equivalent of weight used in S/S/S