Strength/Skill Work Push Jerk: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.
WOD
“The Chief”
3 rounds of the following:
As many rounds as possible in 3 minutes of:
3 power cleans
6 push-ups
9 squats
1 minute rest
Scale as needed. Work-out last performed 090706. Check your notebooks and use a similar load when possible. Men top out at 135lbs, ladies 95lbs.
*****Reminder this Saturday is our first community hike up Mt. Pisgah! We will start at 8am. More info here. Feel free to do all of it, part of it or simply meet us at the campgrounds near the top for pot luck dinner and beverages! You do not need to be a CFA member to participate. Invite your friends or come out and enjoy our community for yourself. If you will be hiking please re-confirm with Shanna by Wednesday(tomorrow). We would need to have the $10 for hiking supplies by then if possible to stock up for Saturday. Most importantly we need names so we know how many to purchase supplies for. There will be 3-4 “pit stops” along the way to reload on water and snacks. Please note that you should be able to carry enough water to last at least 2 hours between stops. Email or call Shanna to confirm. ******
Wow, what terrible form! Look at those wrists, and that core! Just have to be better tomorrow, right coaches?
You’re too hard on yourself Tom. I’ve seen you with better form, but maybe that was like the 30th time you picked that bar up and through it overhead.
tom I was just gonna leave a comment about how cool I think that picture is!
It is a classic picture of an overhead position with poor midline stabilization and a compensatory wrist hyperextension.
Whether it is the first or fiftieth time he picked it up, it says his midline flexors (the muscles that “tie down” his ribs) are the weak link. This position, could lead to a potential mid-back or wrist pain issue.
That said, video analysis would show us whether Tom was beyond his efficient capacity or whether he simply needs a brief cue to clear up that technique. If the cue clears it up, he is at that crucial stage in the workout where gains are made. If he is beyond that point the training stimulus is gone and he is using up his “buffer zone” for injury. You’re only given so much “buffer zone” and from there, injuries being. A well trained athlete uses buffer zone only during optimal competitive states, not during a training session.
This is by no means a point against Tom, simply a great opportunity to explain a learning point. Any questions?
Results for 090811 “The Chief”
Carrie 9 rnds
Lauren 9 rnds
Jissel 8 rnds
MCK 9 rnds
Sarah 10 rnds
Mark 10 rnds
KK 13 rnds
Daniel 11 rnds
Katie 12 rnds
Dale 13 rnds
Thea 13 rnds
Tamara 9 rnds
Tn. Brad 13 rnds
Tn. T 11 rnds
Brian 7 rnds
J$ 9 rnds
Randy, don’t short change me. I completed 13 rnds (5,4,4). Check the WOD sheet.