WOD - Thursday, 27/8/2009

Welcome to the world ... Amelia Beatrice Wythes!!  Congratulations Fletch & Biba!!!

Power Clean

5-3-3-2-2-2-1-1-1-1-1

Post loads to comments.

Instructional videos from crossfit.com
Power Clean...[wmv][mov]
Clean Catch Heights tri-panel... [wmv]
Clean Drops...[wmv][mov]
Clean Faults, Mike Burgener ...[wmv][mov]
Clean Instruction, Part I, Coach Burgener...[wmv][mov]
Clean: The 3d Pull, Coach Burgener...[wmv][mov]
Cleaning from the Ground, Coach Burgener ...[wmv][mov]

(Photo: Courtesy Nick McAliden)

In simple terms, to generate force you need to push against something.  To powerfully lift a barbell away from the Earth and break the inertia created by gravity, you need to push against the ground, hard and for as long as possible.  When performing the Olympic lifts, a good lifter will leave their feet on the ground for longer, and press into the ground harder, than a poor lifter.  The poor lifter loses contact with the ground early in the lift and has nothing to push against.  To lift well, avoid the tendency to come onto the toes early during the explosive phase of the lift.  Rather, think of the action as a jump where your feet remain nailed to the floor.  It is not a calf raise, drive the heels down and explode the hips upwards.

Comments

[ian b]

welcome little amelia! big congrats to fletch and biba..

[Cassius]

5am:
Andy w 30/40
Dan L 25/35
Lisa S 35/50
Fern P 20/30
Davin 50/60
Paul F 50/80
Clay 70/87.5 PB
Tim C 50/60
Jim H
Rob C 40/60
Katrina C 20/30
Tom P

6am:
Brad M 60/95
Michelle M 20/32.5
Shaun McK 30
Natilie Mc
Aron B 50/60 PB
Anna R 30/37.5
Tara S 25/37.5
Patty D 20/32.5
Greg H 60/87.5
Max 50/70
Josh G 40/62.5
Kai K
Felipe P 60/82.5
Muz 30

[Andrew White]

Congrats Fletch & Biba your joys of the first born are sensational!! My wife and I were so joyous number 2 will arrive Monday 7th Sept by c-section and they will be 18mths apart!! Hence my commencement of CrossFit 6 months ago so that I can keep up with them as they grow and also hopefully teach them great fitness and nutritional habits!!
Thanks Rob C and Micah for the assistance this morning also Danny again for your tips on technique!!

[Scotty A]

Congratulations Fletch & Biba!!

[KiwiAussieMike]

I think it would be a nice token gesture of support for Biba if all the boys in the gym were to strap a 9kg Medicine ball to their stomach for every WOD for the entire next month, you know - solidarity and all that.

Who's up for it?

[Cassius]

Pass

[Andrew White]

Computer says.................Noooooooooooooooooooooo

[Frederik]

Congratulations Fletch & Biba!

[Cody]

Congrats to Fletch and Biba.

Did Nichole today with 4 rounds and a run in 15 mins scaled due to time restraints.

Looking forward to power cleans tomorrow.

[Jbone]

12pm:
Scotty.A 50/70
Rachel.W 30/47
Ian.H
Bec.E 25/35
Jeff.W 50/70
Ally.F 15/25
Ian.B 70/92.5
B-Dog 70/92.5PB
Ryan.T 40
Blythe.T 25/38.5
Shaun.W 20
Carmel.L 30/47
Tor.V 50/55
Kate.M 30/52.5
Andy.J 50/55

[Dom McKenna]

what was Kai's score? 6am represent!

[Kate Thorpe]

5am
Kate Th 35/46
Anne K 35/41

[Micah]

5am

Micah 40/60

[Doug A]

Doug A 90kg-110kg

[Theniss]

Press/Push Press/Push Jerk: 5 rounds for max load
1-3-5 reps each round
57.5 kg [failed @ 60kg on last rep of jerk....damn!]
Hope to catch with Power Cleans on Sat.
Congrats and best wishes to Fletch on his first born. Glad all are well and healthy.

[B_Dog]

5pm:
Ross.H 80/6 Nicole
Danni.B 27/32
Damian L 20/40
Stewart A 25
Elliot P 45/77.5 PB
Owen F 45/77.5 PB
Joel B 45/77.5 PB
Kelsey S 35/57.5
Bel G 27/45
JImmy K 116/7 Nicole
Myles C 40
Peter R 45
JBone 65/110 PB
Rebecca F intro
Rob M intro

6pm
AP 60
Oz U 70/90
Jesse S 60/85
Jess M 25/32.5 PB
Tiff B 25/45 PB
MIchael M 40/67.5 PB
NIck MC 62.5 PB
Tony B 60/105
Steve A 40/60
Lily C 25/47
James W 92.5 PB
Kristen C 15/25
Amy H 15/25
Emma H 15/25
Tony L 25
Lyndon 70/90
Pat A 10
Alex P 20/50 intro

[Karel]

Would have loved to have done some power cleans but I wasn't paying attention to my hands yesterday and now have 2 lovely holes in my right one. Wont be doing any bar work until that heals.