Apr 1, 2014

Wednesday 14.04.02

Main WOD
- 10 Power Cleans
- 40 Wallballs (20/14)
Rest 3 minutes
- 15 Power Cleans
- 30 Wallballs
Rest 3 minutes
- 20 Power Cleans
- 20 Wallballs

Option 1: 175/115 (round of 10); 155/105 (round of 15);   135/95 (round of 20)
Option 2: 155/105 (round of 10); 135/95   (round of 15);   115/75 (round of 20)

Optional Strength Work
Strict Press – 10x60%, 8x70%, 6x75%, 4x80%

Post loads and results to www.ironmajorcrossfit.com.


Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: Good (and long) article on Cleans, specifically Power Cleans linked below. It goes in depth on the reasons to do them, including number (5) Cleans Work Your Core. If you’re new to Cleans, please check out the section under A Sober Approach to the Clean. We are trying to be explosive with our Cleans, so the weight should not be incredibly difficult. Choose an option (or scale it further) to allow you to produce good power in each rep up to number 20 of the third set. We are also changing weights during the rest periods, so load the bar for easy changes allowing yourself real rest for another explosive set.

Note: Wall space and plates are at a premium. We may need to pair up on a bar and a ball and offset starts by a few minutes, depending on the number of athletes.

Optional Strength Work: The Strict Press develops upper body strength and midline stability, if done properly. Work on transferring the load through your body and legs into your heals to the ground as you press overhead. That requires tight legs (so flex them), a tight core (squeeze your butt and abs), and good lumbar curve (chest up and shoulder blades pinched together). This is the solid foundation that your shoulders and arms will use to move heavy weight.

Helpful Articles
Cleans: http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_master_the_power_clean

Strict Press: http://steelcitycrossfit.com/getting-started-with-steel-city-crossfit-hamilton/crossfits-9-foundational-movements/strict-press.html

5 comments:

Sam Friend said...

13:20 with option 2.
I toyed with option 1, but knew my eyes were bigger than my muscles. As it was I felt like I was challenging myself while still able to get the explosiveness from each clean until the end.
Even with the 3 minute rests, they didn't seem long enough.

Dan R. said...

I think my time was 14:28. Modified workout and did #155, 155, and 135.

Jimmy Chen said...

Ahh, it feels great seeing old faces this morning, especially so since electives season is mucking with my schedule. It was by coincidence that I saw the autographed box for Andy, which I signed.

Anyways, I echo Sam's comment - I think that it's a matter of pacing yourself and having enough gas left in the tank to finish out the last 20. It was a nice balance of lung burner and muscular strength work today, so I really enjoyed it!

ROBERT KINNEY said...

14:26 RX Option 1

Felt good...had flash backs of 14.4

Ross said...

IMCF SD DET

METCON

Option 1 RX @ 13:23

Press 10@115: 8@135;6@145;4@155