140614

Anytime CFHQ throws high volume work our way things can get dicey. No worrys. Rep by rep you begin chipping away. Stay in the here and now, and don't think too much about the finish. You'll be there soon enough.

Three rounds:
50 Med ball cleans, 20/16
800 meter run

Juan- Rx  29:49
Tammy- Rx  32:35
Todd McK- 16  32:15
Paige- 14  41:05
Russell- Rx  28:58
Joan- (1/2) 19:13
Klare- Rx  39:19
Kathryn- Rx  32:22
Quincy- Rx  44:00
Teresa- Rx  39:28
Tom- Rx  30:30

Good job showing up, and great job getting done! This was a beast that reminded us of 'Murph' on that last 800. Wobbly best describes it, to say the least.

That's a cool 300 Squats, right after Pistols no less.

We talked about the Med ball clean, and it's contribution to the Olympic lifts with regard to timing, and speed. This transfers seamlessly for Cleans, Jerks, and Snatches. It's also potent. We are moving a great distance with a load- a total gasser of the first order!

Missing cues can be very costly. Root those heels, keep your knees OUT. Don't do anything until you've stood and shrugged- don't forget the shrug, and remember that the flip is fast but smooth. As soon as you're up, you're right back down to receive the ball in the Squat.

Sis stays six, and twelve stays twelve.

Stand and shrug. Flip. OPEN HANDS! Squat. Stand. Sounds easy, huh? No. It never gets any easier. We get better.

The Med ball clean is one of the CrossFit 9 fundamental movements. With a little practice it's relatively easy to get locked on, and because it's such a valuable movement, the MBC is another great return for your investment of practice time.

Thanks for another great day at CFSF. Good prioritization.

Boom! Goes the dynamite.
CFSF