Dan Del Negro - 15 October 2011 06:36 PM

FRIDAY 111014
Cleans Question- The guy in the level 1 cert. demo says to just start going into the squat when you start the shoulder shrug. I found I have a habit of also jumping a bit at that time. Is that still good form?

Yes, that is good form.  You need a bit of a jump to get your feet into a wider stance to receive the bar, and also to get optimum lift.  Since that little jump and the shoulder shrug should be simultaneous,  a mental cue that helps me is thinking about it as pulling myself under the bar at that point.

“Diane” 
Buttercup
AMRAP in 10 minutes
1 pullup
4 pushups
9 squats

16 rounds on the money.  Battling through a cold.  Mostly struggling with not having worked out in close to two months and eating like a moron during that whole time.  Ugh.

Buy in
20 min run
30 min of tennis

WOD
“puppies”
2 rounds with 75 pounds sq clean, last 3 rounds with 46 puns bar to work on my form. I didn’t have a kettlebell so I used a 25 pound plate 10 swings

8:51

5-R4T of:
7-Squat snatch 65lb
14-25lb.KB swings

Time: 8:23
I guess I scaled it okay judging by my time. Before I started I was thinking heavier,glad I didn’t.

Garddawg - 14 October 2011 05:33 PM

Big Dawgs
as Rx’d
Puppies:
Five rounds for time of:
15-25 pound Squat clean (sub hang power clean or power clean if necessary to maintain good technique), 7 reps
10 Kettlebell swings, 10-15 Pound

Three rounds
20kg squat clean
12kg swing

7:35

111012

Pack
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups (or Tuck as a sub)
15 Back Extension
20 Sit-ups

6 rounds

7:30 pace on treadmill, alternated sets tuck pull-ups - kipping L-pull-ups, sit ups on decline bench

10/16/2011   Run 400m, Pullups, Back Extensions, Situps

Warmup: Row 600m, KB swings, PVC OH squats, Burgner, pushups

Pack (-)
Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 tuck Pull-ups
15 Back Extension
20 Sit-ups
4 rounds and 197m

Skills: Back squats, Ring dips, L-raises

The running portion and situps hurt my time the most. Pullups and back extensions were all unbroken but over 18 minutes was spent in the running; by round 4, the situps were down to sets of five.