Squat 5-5-5-5-5
3 Rounds:
30 cal Row
15 Deadlifts 155/105
12 Hang Power Clean
9 Shoulder To Overhead
Watch how smooth and consistent her strokes are. She moves with great power on the pull, and is relaxed and slow on the return. Focus on length, power and connection. Create power right from the catch, not half way through your stroke. Just watch her, especially at the end for a great visual of what rowing should look like. Do your best to be efficient at the start of each round as you hit the rower.
3 Rounds:
30 cal Row
15 Deadlifts 155/105
12 Hang Power Clean
9 Shoulder To Overhead
Watch how smooth and consistent her strokes are. She moves with great power on the pull, and is relaxed and slow on the return. Focus on length, power and connection. Create power right from the catch, not half way through your stroke. Just watch her, especially at the end for a great visual of what rowing should look like. Do your best to be efficient at the start of each round as you hit the rower.
Have the pre-ordered CFES shirts come in?
Posted by: Sara B | February 06, 2013 at 06:36 AM
OK, I have had it!
-I check my ego at the door each morning I walk into CFES;
-I often leave my pride in a sweaty mess on the floor at the end of the WOD;
-But God Damnit, I am not turning over the hoodie my wife sewed the patch on that says "Embrace the Suck". That is just too much.
Someone walked off with my hoodie this morning.
I have a sneaking suspicion that I know who this someone is.....just ask Calvin, he knows.
Posted by: Topher | February 06, 2013 at 07:25 AM
Just a reminder for everyone to register for the CrossFit Games Open. At the moment, CFES has the largest team in The Nor Cal region with 49.
Go here: http://games.crossfit.com/ and click "Compete Here."
Posted by: Matt P | February 06, 2013 at 07:25 AM
Yeah sign up for the Open fuckers! Lets GO!
Posted by: Justin Riley | February 06, 2013 at 09:12 AM
Hmmmm. Topher, are you suggesting that we have a person in our midst who repeatedly and perversely mistakes other people's belongings as his (or her) own? And that we members of the 6AM community should all run out to our cars on our lunch hour to make sure that the contents of said car are the rightful property of the driver?
Posted by: Jennifer R. | February 06, 2013 at 10:45 AM
Jen,
I'm not sayin', I'm just sayin'.....
I think I am going to start locking my stuff up...
Posted by: Topher | February 06, 2013 at 02:21 PM
Topher,
Probably wise. You will find your missing wrap in the cubbies by the door. In its absence it did not (unlike Calvin's crazy shoes) go on any trail runs. You will find a propitiatory offering in the pocket.
Posted by: Jennifer R. | February 06, 2013 at 04:44 PM