Cleans

WOD

Cleans 3x5

RDL 3x10

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Excellent article and Link on Body Weight Training and Building an Olympic Body!

http://www.dragondoor.com/articler/mode3/229

It is important that every athlete recognize the value of all aspects of training. This includes mobility, trainining, rest/recovery and nutrition. Don't neglect stretching and mobility! For some of our athletes, they could be stronger with better work capacity, if they had better available ROM (range of motion). Here is an example, sit on the floor with your legs out straight in front of you, knees not bent. If you find yourself wanting to reach behind you for support after less than 1-2 minutes, then you have a tight posterior chain. Most likely, it is your hamstrings. So any movement that requires your hips and knees to bend and your back stay straight (i.e./ an air squat), your body will be fighting this lack of mobility. This will affect your body above and below the area of poor mobility. Imbalances in mobility also affect joint alignment which can cause increased wear and tension in areas not needed. 

Today, we will look at every athlete's hamstring flexibility in the box. So, get ready to get stretched!

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Peter Dyer commented on 14-Apr-2010 11:54 AM

Nice Workout today! Cleans - 115-135-155-175-185(1)F-175 for good measure. RDL - 135-145-155. Also, it turns out Terra has started some new morning classes. Class starts at about 6:15 or when she feels like it. She also came up with a new movement, the Romanian Dead Clean. She feels it is much quicker when you combine both movements.

Tina Neuwirth commented on 14-Apr-2010 05:30 PM

It is all about efficient movement, Pete! Today was FS 5x3: 95-115-135-155-175(PR). The last rep of the last set was not quite to depth, but I'll take it! Then RDL 3x10: 115-135-155. Had to break the last set up 7 and 3 due to grip. Then 250 m sprint row: 57 (not much of a sprint for most of you, but I had D watch a video and correct my form and now it's ON!...well, we'll see).

Corey Doyle commented on 14-Apr-2010 08:53 PM

cleans - 135-155-175-185-185(f) Just got tired. Thanks Clayton and Darin for the help. I think my first movements were better on the last set, but I got too deep to get up. RDL's - 135-185-215

Troy Landrum commented on 14-Apr-2010 09:59 PM

Cleans - 95/110/125/135/145(1f). RDL's - 95/125/135. Dman, can Terra show the evening class how to RDC?

Michele Deaton commented on 15-Apr-2010 06:16 AM

Cleans - 55-60-60-65-65 RDL - 75-85-95

Terra commented on 15-Apr-2010 08:14 AM

Cleans: 65,75,80(2,F), 80,85 - then 1 90 just so I know I can lift what Erin is doing ;-) RDL: 75,95,115

Terra commented on 15-Apr-2010 08:15 AM

Tina, you front squatted Darin...I can just see that as a pic in my mind with his big grin! Way to go girl!!!

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Peter Dyer commented on 17-Mar-2010 07:45 AM

Hey, did you all know, the less weight you lift the faster you can get through the workout? Ask Terra for details. This was a tough WOD for me. I did the prescribed weight and boy did it slow me down. I knocked it out though in 5:37. I'm pretty sure I could have done it in about 2 minutes if I just used the bar. I'm not down with those tactics though. We all know what happened at the end of the Tortoise and the Hare.

Terra commented on 17-Mar-2010 12:47 PM

Interesting read. I think our American culture leads us (me) to believe that more is better...when actually, I could be doing less, more efficiently? But 7 days to recover? How do we manage that with CF being non-muscle specific. Meaning at a gym, I might do upper body then lower body the next, thus allowing me to rest the upper body? And as I become more "fit" and efficient, does the amount of rest lessen?

Terra commented on 17-Mar-2010 12:51 PM

We all know the Tortoise and the Hare is a fairy tale...and fairy tales rarely come true! In the REAL world, I did 45# (not the bar), should have stuck with the 55# though (somebody messed with my mind.) The real "winner" today was Brian...wow, that was a tough workout! Way to stick it out. Looking forward to my first AT02 WOD this afternoon.

Tina Neuwirth commented on 17-Mar-2010 03:19 PM

I love the trash talkin' Pete and Terra! Keep up the rivalry...it will fuel you to be better! Enjoy your endurance WOD today Terra. It is gorgeous weather for it! Today I did split squats 5x5: 15# (each hand) - 18-25-35-45. Those are awesome! Then tried a WOD designed to help me hate the rings less and work on my muscle up...it did not work! 10-9-8-7-6-5-4-3-2-1 ring pull ups, ring dips, ring rows, and ring push ups. We had to stop after 8 due to time (and fatigue!). It might have taken me all afternoon to finish that! I did kipping (bar) pull ups, bar dips (had to grab the red band in by 3rd round), regular ring push ups until the middle of the second round and all of the third round. Yikes, my arms were so pumped I could barely bend them! I will have to attack the rest of that when I have more time!

Reed commented on 17-Mar-2010 09:06 PM

Great group tonight! I used 95# tonight, 7:15. D showed us some great stretches after the wod. I was trying to stay with you Troy but you were flying on the knees to elbows! I'll keep working though!

Troy Landrum commented on 17-Mar-2010 09:34 PM

WOD - 6:55 90# on the first 2 sets, 85# on last set. Everyone hit it hard tonight!

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Rest Day

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Elisabeth Roper commented on 14-Mar-2010 08:01 AM

God Speed on your 1/2 today Terra! Great day for a race..

Terra commented on 14-Mar-2010 11:39 AM

Thanks Elisabeth! The time change was the worst of today, other than that, it was a blessed day, indeed. I will have official results/race report later today (headed to lunch w/the fam!) BUT I PR'd the Half today. Garmin results: 13.17 miles in 1:44:47. This is 18 minutes off my last Half in Nov. Training details and race report to come...can I just shout from the rooftops...I LOVE CROSSFIT!????????

Terra commented on 14-Mar-2010 02:56 PM

Race report posted...on Endurance side :)

Tina Neuwirth commented on 14-Mar-2010 09:31 PM

Way to go Todd and Terra on your recent races and great finishes! What gorgeous weather we had this weekend to enjoy! The only racing I did was chasing after the kids at the zoo and at the botanic gardens today. I am back to running tomorrow though, and I am inspired by you guys!

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