Attention Class is still on Tonight

[youtube=http://www.youtube.com/watch?v=4YJ_L7jqgoA]

This is an awesome slow motion video of Chad Vaughn doing a Clean and Jerk at 315lbs. You can really see how Chad hits all of the positions along with way that we talk about and try to drill in; he pulls his knees back, stays over the bar till the last minute, reaches full extension, dips straight up and down in his jerk, throws his head back and punches it through. Over the past few years Chad has become a huge influence in the Crossfit world. Chad is a 2x Olympian who competed at Athens, and Beijing.

Also Missy will be doing half hour massages this Saturday February 1st at the gym. Most of us coaches use Missy to help aid in our recovery/injury prevention, along with helping fix acute injuries that may pop up. If you haven’t had a chance to have Missy work on you, you are really missing out. 30 Minutes is enough time for her probably to work a problematic area. There is a sign up sheet for time slots and they are first come first serve, sorry no reserving spots.

Amateur

Deadlift 5 RM (add 10 lb to last workout)

Collegiate

Hang Power Clean 2 RM

Conditioning

Complete 3 rounds:
1 Muscle Clean to Push Press…2 Muscle Cleans to 2 Push Presses…3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.

Video of muscle clean