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'Elizabeth' is another CFSF favorite workout. Short and sweet, she can drop you like a bad habit in mere minutes. We had options on the Clean. Full, or Power. You call it.

'Elizabeth'
21, 15, 9 reps of:
135 pound Clean (^power)
Ring dips (*bar/band)

Todd McK- 75  15:58
Kathryn- 75*  12:48
Quincy- 115^*  12:40
Eric- Rx  11:18
Paul M- Rx^  6:04
Carrie- 45* HSC  9:27
Allie- 65^*  10:03
Dustin- 96^*  7:58
Derrick- 95  11:41
Russell- 95^  6:00
Richard- Rx  7:45
Abby- 75  15:03
Brandi- 65*  12:19
Candice- 95^*  15:40
Erin- 85*  11:28
Tammy- 75*  9:55
Cole- 115*  8:30
Red- 95*  8:05
Tyler- 75*  12:00
Stephen- 95^  10:52
Caitlin- 45*  7:20
Tommy- 65^*  13:14
Paul- 135*  12:53
Derek- 95^*  7:24
David- 75^*  7:34

Great workout everybody. Nice Cleans. Good job going downtown- if you went downtown that is... Some did, some didn't. The Clean and the Power clean are alike yet so very different. Most Olympic coaches will tell you a Squat clean is a missed Power clean.

We have relaxed the issue between Clean, or Power clean by giving you the option of choosing which one you perform. Only when CrossFit specifies Squat clean are we on the hook for the full movement.

A good Clean is a thing of beauty that requires lots of practice to get to where things look smooth, and consistent- almost easy. You feel when things are "on" and moving smoothly. Conversely, you feel it when they're not.

Practice Cleans anytime you get a chance. A fun Open gym workout is 3 Cleans every minute for 10:00 minutes. Focus on the cues we've talked about, and consistency. You'll be locked on before you know it.

Week two day two of the Winter Circus is next. Standby.

Thanks for all the great efforts and fuel today.

Gut up!
CFSF