090411 WOD “Saturday Clean-up”

WOD: “Saturday Cleanup”, SRFD Crossfit, 2/21/09

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

Post time to comments.

Advanced(RX’d):

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

Intermediate:

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

Beginner:

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

This is a WOD that we’ve done before.  If you did it the first time, compare your times.  If not, have fun!  Remember…go light at first, get the intensity, add weight as you get more experienced with the movements.  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.

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Article: “Today, We Shoot Down Excuses“, Marks Daily Apple

“When it comes to eating and exercising, people are quick to produce an excuse – any excuse – explaining why they can’t do it. Coming up with excuses may be pretty easy, but I find shooting them down to be even easier.”

I also hate excuses.  Everyone has one, including myself.  I could have done better if I wasn’t so tired, if I wasn’t sore.  I would workout, but blah blah.  Bottom line, we need to get over our excuses and make it happen.  Figure out what is important in life and go for it.  Great article by Mark Sisson about this topic.

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2 Comments

Filed under WOD's

2 responses to “090411 WOD “Saturday Clean-up”

  1. Woody

    did yesterday’s WOD cause I missed it due to aiplane training

    9:39 as RX’d

  2. Scott W.

    Intermediate: 7:30

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