CFHQ very kindly threw a bone our way with a nice "off the clock" strength session. Thanks CFHQ, but we got blasted anyway.
Muscle clean 1-1-1-1-1
Power clean 3-3-3-3-3
Clean 5-5-5-5-5
MC PC C
Eric- 165 175 145
Dustin- 165 175 135
Casey- 185 195 175
Richard- 155 190 175
Teresa- 100 115 110
Russell- 195 215 205
Abby- 85 90 75
Todd- 195 195 165
Caitlin- 75 75 65
Tommy- 155 165 105
Joan- 50 45 30
Juan- 95 95 75
T- 145 165 125
Great workout and very good lifts everyone! Breaking down the Clean part by part, and then putting it back together helped didn't it. Yes it did. Thanks for your hard work and attention to detail with the "Clean up the Clean" warm up. Like the Burgener, this is a valuable tool for your toolbox.
Practice the "CUC" as much as you want to and watch improvements in timing and quickness take place as you progress. Efficiency doesn't happen without practice.
There were quite a few people rolling off the board getting their feet wet as they learned the Clean and it's variants. Good job holding on, and by the end everyone was dialed in a lot more than they thought they'd be. Jill, Joan, Juan, (J crew) David, Alli, and Anna- THANKS for your monster efforts!
You're CLEANING! Be pleased, not satisfied.
The Clean is another very functional movement whose contribution to overall athleticism is unrivaled. Strength, power, speed, and quickness- all developed through the Clean. Pretty good payoff, huh. Yep.
www.trackmypr.com
Track.
www.pva.org
Donate.
Thanks for another great day of training and conditioning at CFSF. Thanks for the super strong efforts and fuel. Thanks for choosing CFSF.
We have a few more CWC's still left. How about Friday night, or Saturday morning. You guys get together and decide which is better. We know who you are. Hehehe. Remember it's a good cause.
Also, congratulations Katie! L1 CrossFit newly certified Instructor. Woohoo! and great job. CrossFit Roboris! Outstanding work, and welcome to the team.
Rest later.
CFSF
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