IsaGrace?

Here's a great quick video article from The CrossFit Journal. Click the picture or the link below to view it. You'll need a CFJ Subscription to view it.

The Burgener Warm-Up

Check out the free written version here.

REMINDER!

1. Scoop (Down & Up)
2. Elbows High & Outside
3. Muscle Snatch
4. Snatch Landing
5. Snatch Drop

All together this becomes the Hang Power Snatch. Using proper deadlift mechanics, try a couple of pulls from right above the knee, a couple from right below the knee, and finally a couple from mid-shin (where the bar would be with bumps on).

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WOD

"ISABEL"

for time:
30 power snatches, 60/44kg

and/or

"GRACE"

for time:
30 power clean & jerks, 60/44kg

compare both to last Friday the 26NOV2010.

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And as promised... your AT HOME WOD!

measure out a distance of (about) 30'.

as many rounds as possible in 15 minutes:
broad jump, 30'
duck walk, 30'
10 pushups
20 situps
30 squats

Late pass

I was meaning to post this up for a while now.

Anders (behind Eduardo and Nate) came to visit Foundation CrossFit from Denmark! His box is CrossFit Butcher's Lab. Funny name, right? Well he told me that it was an actually butcher factory before they moved in. I guess our place wasn't THAT bad of a cleanup compared to theirs.

Still..

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WOD

Power clean 2-2-2
Clean pulls 5-5-5

Tabata situps
one minute rest
Tabata toes-to-bar

Use the Burgener Warm-up: Scoop, Elbows High & Outside, Muscle Clean, Clean Landing, Hang Power Clean to prepare for the movement. Don't sacrifice proper mechanics for weight. Form is critical.

Clean pulls are to be done with the same weight as your power cleans.

The Burgener Warm-up

A great video from CrossFit Evolution (who put out quality all day every day!):


Burgener Warm-up and Skill Transfer from Leonid S. on Vimeo.