Camry18 - 16 February 2010 12:12 PM

How do you know what to do today other than rest…?

I think I am going to practice those 2 lifts we did yesterday, the clean & the push/press one. Can someone help me with the form?
So, a clean is like when the barbell is on the floor and the movement is me, squatting down and picking it up and standing, right?
Then the push/press I was wondering about wrist direction. When I pick the barbell/pole/yard stick off of the floor, is the palm of my hand facing the floor, or up? I’ve been watching the videos on the main site and trying to figure that out…

Rest days are days to recoup, play, work on skills, just about anything. Part of the Crossfit mentality is to explore new sports.

Regarding cleans, work from the top down. Learn to rack the bar properly on your shoulders with your elbows up and fingertips on the bar. You don’t want to overload your wrists with this movement. Basically, learn to front squat. After you get used to that, you should work with hang power cleans for a while. Add in the first pull (or deadlift) once you’re comfortable with HPC and HSC (hang squat cleans).
http://journal.crossfit.com/2009/11/learning-how-to-do-full-cleans.tpl
Look at that article for more info.

15 knees to elbows
15 double unders (non-consecutive)
15 hang power snatches (bar, no weight)

2 rounds, was supposed to do 3 but it was hot and i know when to fold ‘em, i know when to walk away…

held a handstand for a bit longer today than a few days ago.  i’d say at least a full second

taking the next few days as rest days, back at home and will resume WOD on saturday.  as per usual, following a week behind so i can figure it all out!

Taking an unexpected rest day due to sore throat/headache.

Make up day for missed Sunday (modified)

As many rounds as possible in 8 minutes

6 elevated feet push ups
45# plate swings (25# for son) (no kettlebell)
12 hanging knee ups

6 rounds

Pretty disappointing

3 rft:
11 broad jumps (body height)
21 KB swings 1 pood
31 abmat situps

no time.  forgot watch.

First crossfit (for buttercup seedling, self-designed):

Buy in: Greg Amundson’s Warmup

For time:

10 Wall ball shots, 8 pound
10 Bicycle Tube Assisted Pull-ups
10 Burpees
10 Deadlifts, 37 pound
10 Bicycle Tube Assisted Dips
5 Wall ball shots, 8 pound
5 Bicycle Tube Assisted Pull-ups
5 Burpees
5 Deadlift 37 pound
5 Bicycle Tube Assisted Dips

Cash out: 2000m row

4.48
Cheated on first round of burpies, no jump.  Next time I will do pull-ups at end of round, they were the toughest.
Ave HR 138 Max HR 156

Enjoyed!

Last full day of vacation :( but I will be kind of glad to be back on a schedule

Warm up with 100 singles, jump rope
Worked out in a park by the beach did 3 rounds of
50 singles
15 hanging knee-ups
15 snatches (no weight bar)
Cash out: 100 singles

Pack:
Max rounds and reps in eight minutes of:
4 Handstand push-ups
1.5 pood Kettlebell swing, 8 reps
12 Situps

6 Rounds + 4 HSPU

A day behind on posting because I’m in Barbados…

The hotel gym did not have enough equipment to do yesterdays wod, so instead I banged out Annie yesterday…

Annie
50-40-30-20-10
Double-unders
Sit-ups

8:03

First time getting over 40 consecutive DU’s!!

Front squat
3x5
120-130-135

Skill
30 s static handstand
4 rope progressions

“Grace”

30 C&Js;, 115 lbs (Went up 20 lbs in weight, but added 3 minutes to my time - ugh!)

6:26

Strength Training

Push Press 5-5-5, 95-110-125 lbs
Back Squat 5-5-5, 125-145-165 lbs

Rest Day as rxd!

47 burpees. Almost halfway !!

100216

Rest day.
2.something mile leisurely stroll on treadmill ~53min

Pack:  (modified somewhat)
95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20” box
20 Dips
25 pound dumbbell Push press 20 reps
20 Tuck Jumps
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge w/25lb plate held overhead

27:10