VERSUS II: Sunday Nov 24th @ FCF

Elle G, AB, Julia A

Mark your calendars. Step your skills, strength and conditioning game up. It's about to go down.

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WOD for Champagne Friday 8/16

"DT"

5 rounds for time:
12 deadlifts, 71/50kg
9 hang power cleans, 71/50kg
6 push jerks, 71/50kg

Compare to 19OCT2012. Post time to whiteboard/comments/Cody.
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How do you hold the KB Rack? from Knees Out Media on Vimeo.

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Hand Insertion

Lyndsay

Proper hand insertion during kettlebell movements lead to better rack positions and stronger wrists and forearms.

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WOD for Thursday 2/28

STRENGTH

for 10 minutes:
30-second handstand
30-second rest

CONDITIONING

as many kettlebell jerks as possible in 10 minutes

The bell may not be put down during the 10 minutes. For those ready, the challenge is to only switch sides once, if not using two kettles.

Post total jerks and kettlebell weight to whiteboard.

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Hang Squat Clean Thrusters!

Jeff P

How do you set your grip for overhead movements while racking it on the shoulder?

Full grip around the bar or no?

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WOD

hang clean 10x2

then

every minute on the minute for 15 minutes:
3 clean pulls
6 hang clean thrusters

Use one manageable weight for both the clean pull and hang clean thrusters. If you are caught by the top of the minute, finish out your reps and wait until the beginning of the next minute. Post results to comments!

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Week 3 Wrap Up:



What do you think CrossFit Games Open 12.4 will be? I'm wishing for some double unders and muscle-ups! Hopefully there are no cleans (;

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Max Effort Clean & Jerk

extend, drop, create space, stand

A great rack position can be determined by the flexibility of your forearms. Specifically the bottom, which can determine your wrist extension.

Get on that wrist prep!

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WOD

for max weight:
clean & jerk 1RM

Perform a full squat clean followed by a jerk (push, split, splot, squat) overhead. Post load to comments!

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Be efficient! Be fast!

Had to repost this because it demonstrate beautiful power... and gets you pumped!

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Paleo Rx tees

Jeff T. rocking his Paleo Rx shirt- have you picked up yours yet?

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 WOD

front squat 3-3-3-3-3

compare to 20JAN2011.

Post results to comments!

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Have you read this yet? (Especially our athletes doing the Rock & Roll Marathon this weekend)

Brian McKenzie, founder of CrossFit Endurance graces the cover of Competitor Magazine.

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Rate These Racks!

Rack positions, that is.

An ideal rack means high elbows. 

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WOD

1RM clean

(It may be power or squat clean.)

compare to 20JAN2010 or 29DEC2010. Post results to comments!

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Mrs. M shared this walnut pesto recipe from Everyday Paleo during the 30-Day Journaling Challenge.  It is so easy to make, versatile and stores really well.  You can try freezing it in ice cubes and use a couple at a time as a stir fry topping, over chicken or in a pseudo pasta dish with spaghetti squash.

Walnut Pesto Sauce

4 oz fresh basil (3 ½ cups)

1 cup walnut halves and pieces

6 garlic cloves

1 cup olive oil

1 tsp sea salt

Juice from ½ a lemon

In a food processor, blender or magic bullet, add the walnuts, garlic, sea salt, and olive oil.  Process until smooth.  Add the basil and lemon juice and process again until smooth.

Easy peasy lemon squeezy.

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