090221 WOD

WOD: “Saturday Cleanup”

5 rounds for time of:
135 pound Powerclean, 10 reps
15 Push-ups

Post time to comments.


5 rounds for time of:
10 x 135# Powercleans
15 x Push-ups


5 rounds for time of:
10 x 95# Powercleans
15 x Push-ups


5 rounds for time of:
5 x 45# Powercleans
10 x Push-ups

Here are a couple videos on clean instruction, #1, #2, #3. If you’ve never “cleaned” before, start light. This is a great lift but also a lift that form is key. Crossfit is constantly varied, functional movements, done at high intensity. Concentrate on the movement first, then add intensity and weight. Push-ups, as always, are chest to floor and arms fully extended. If your form starts to fail, drop to knee push-ups.


“Move fast, breath slow”

This is one of my favorite quotes and “mantras” by far. We can apply this to many things, Crossfit being one, our jobs as firefighters being another. No matter the situation breathing slow and moving fast may be part of it. Check out this article by Greg Everett from Catalyst Athletics (Sunnyvale, CA) in regards to this concept of moving fast and breathing slow and how important proper “breathing” can be to our lifts.


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