Strength WOD
5×5 push press
WOD
As many rounds as possible in 8 minutes of:
2 x 10 ft rope climb
10 x 24/12″ box jumps
Rope Climb Tips by Jolie Gentry – video [wmv] [mov]
“Meet EJ”, a CrossFit Kid – video [wmv] [mov]
The Olympics lifts – clean and jerk and the snatch – are the toughest movements to learn in all of weight training. In Thursday’s WOD, we performed the clean portion of the “clean and jerk”. Due to most weight training being extremely simple, the cleans can be a frustrating movement to learn leaving you feeling uncoordinated. The high level of difficulty is in the violent hip extension (that’s when you stand up) followed by violently closing the hip to get beneath the bar. To avoid these lifts would be doing an injustice to your fitness level. Yes, I know right now you feel more athletic doing kettlebell swings, pull ups, jump rope, etc. But your fitness level will soar once you begin incorporating Olympic lifts. And yes, everyone at CrossFit Alex will learn the clean. After Thursday’s WOD, many of you are there or are very close. The neuroendocrine response caused by performing the Olympic lifts is incomparable to other simple exercises. Exposure to Olympic lifts provides such a potent boost that they can be performed infrequently and still have a major impact on fitness. How did you feel after the cleans on Thursday?
All that coaching is is taking a player where he can’t take himself -Bill McCartney
