7/17/2012

''Power Cleans EMOTM & Natural Selection'' (07.17.2012)

Information Update:  
Today training will again be conducted by the baseball fields (please see image).
There will be a bit of work getting things set-up in the am but we're getting pretty good at this... we think.
Thanks to everyone for their help moving, dragging, setting up, and breaking down gear and training apparatus ad nauseum.
What's that? We should just dig in and build a FOB?
Hmmmm... the wheels begin to turn.

Warm-up Drills (07.17.2012)
Run 800m
2 Rounds for Quality of:
5 x Sumo Deadlift High Pull (45lbs)
5 x Hang Power Clean (45lbs)
5 x Press (45lbs)
5 x Back Squat (45lbs)
-Shoulder Mobility (priority)
-Scorpion Stretch
-Sumo Squats
-Calf/Soleus Stretch

''Power Cleans EMOTM'' (07.17.2012)
Warm-up as needed before selecting a weight for Power Cleans that is challenging without allowing for a compromise of technique/safety. Each set of two Power Cleans must be completed 'unbroken' as a 'touch-and-go' set (touch the bar to the deck under control after first rep and immediately initiate the next movement. A drop and regrip = fail).
Every minute on the minute execute this type of 2 rep set, resting the remainder of the minute before repeating the effort on the following minute. 
Continue in this fashion for a maximum of ten minutes. If there are any fail sets rest for a full minute before working back into the sets (adjusting load as necessary).

Power Clean 2-2-2-2-2-2-2-2-2-2

Notes: Spoiler Alert. This is about developing technique under load, not about showcasing the inner alpha-tard ego. Don't worry, there will be plenty of time to sling some heavy weight in the VERY near future. Develop the capacity to perform the movements the right way first, earn the next challenging weight/rep record in a way that truly generates an appreciation for personal discipline and persistence.

''Natural Selection'' (07.17.2012)
Choose your own adventure...

I. For Time:
30 x Overhead Squats (95/65lbs)
30 x Pull-ups (C2B)
30 x Power Snatch/G2OH (95/65lbs)
30 x Toes-2-Bar/Knees-2-Elbows
30 x Sumo Deadlift High-Pull (95/65lbs)
30 x Air Squats
30 x KB 'American' Swings (24/16kg)

II. 2 Rounds for time of:
15 x Overhead Squats (95/65lbs)
15 x Pull-ups (C2B)
15 x Power Snatch/G2OH (95/65lbs)
15 x Toes-2-Bar/Knees-2-Elbows
15 x Sumo Deadlift High-Pull (95/65lbs)
15 x Air Squats
15 x KB 'American' Swings (24/16kg)

III. 3 Rounds for time of:
10 x Overhead Squats (95/65lbs)
10 x Pull-ups (C2B)
10 x Power Snatch/G2OH (95/65lbs)
10 x Toes-2-Bar/Knees-2-Elbows
10 x Sumo Deadlift High-Pull (95/65lbs)
10 x Air Squats
10 x KB 'American' Swings (24/16kg)

Notes: So much for trying to keep gear used to a minimum... ooops. Anyone feeling frisky is more than welcome to hit up the Twisted Special, but this time it's absolutely horrible. What? Yessssss.

Mobility WOD

CrossFit Endurance WOD (07.17.2012)
''Time Trial''
Swim: 400m TT
Bike: 8mi TT
Run: 1.5mi TT
C2: 2km TT

Post times to comments.

8 comments:

Shanie said...

Power Cleans EMOTM
Started @ 65#, then Samy decided it was too light - so he increased it to 75#, and again it was too light - so we ended at 80#. THANKS SAMY!! (Sarcasm.)
Natural Selection
Again, Samy decided for all of us that we were to do WO #1. And it was pure awesomeness..What's that? More sarcasm?! YESSSSSSSSSS!
Here's what I got to:
60 x OH Walking Lunges @ 25#
30 x Power Cleans @ 75#, then finished at 65#
15 x OH Squats @ 65#

Anonymous said...

Assisted w/3 mile packing truck :-) followed by a walk-run
Mrs SB

Joshua said...

Power Cleans EMOTM
185#

Natural Selection II
22:37

Peter said...

Power Cleans EMOTM 115#.

Natural Selection II
1 round - 30 Reps each
OH Squats 35#, all else 75#: 24kg KB
30:00

Traps said...

Power cleans 155 w/ axle bar
Natural selection. 95# barbell 32 kg kb
24:09

Jay

lewis.robertdavid@gmail.com said...

Power Clean x 2 EMOTM x 10
185-185-185-185-185-205-205-205-205-205

Natural Selection I. For Time:
30 x Overhead Squats (95)
30 x Pull-ups (Deadhang C2B)
30 x Power Snatch95)
30 x Toes-2-Bar
30 x Sumo Deadlift High-Pull (95)
30 x Air Squats
30 x KB 'American' Swings (24kg)

-Bert

Anonymous said...

Power Cleans EMOTM 185#
Natural Selection I 26:00
Mike V.

Catherine :) said...

Power Cleans- Oops! Didn't do this part of the workout...

Natural Selection I
Used 55 lbs where applicable in 21:17.