From the Floor

Over the last couple of months we’ve practiced the clean primarily from the hang position.  The focus was on developing the second pull (explosive hip extension), and grip strength.  Thursday we’re beginning a cycle working the clean from the ground.  A good setup will be critical in getting a solid first pull (from the floor to just past the knees) that transitions into the second pull we’ve been training.  If you don’t start in the best position, how do you expect to hit all the right spots throughout the movement, and finish the lift?  Especially under heavy load.  Let’s put all the pieces together, and see how much weight you can shoulder.

June 9, 2011

Strength:
Power Clean 1-1-1-1-1-1-1
(work up to 1RM or stay lighter to focus on technique)

3 Rounds:
300m Run (Yawkey and back)
13 Shoulder to Overhead (60kg/45kg)

Support the Team!

Regionals are right around the corner, and the CrossFit Fenway team is training hard, readying themselves to represent our box against the best athletes the Northeast has to offer.  Be there to support our athletes Friday, June 17th, Saturday, June 18th, and Sunday, June 19th at Reebok World Headquarters in Canton, MA.

11 thoughts on “From the Floor”

      1. Thanks Mike. You and Erica have been putting up impressive numbers. Great to have you two in the 5:30 club.

  1. Clean – 112kg (PR w/o straps)… should have tried more. 120kg+ next time!
    WOD – (?)Rx. not really sure to be honest, ~7 minutes? i think? with an unfortunate but very necessary bathroom break after the 2nd 300m run haha

    this crossfit thing is starting to grow on me. 530 group was sick!

  2. PC — 42kg

    WOD — 8:06 @ 35kg

    That “hitting a brick wall” feeling when coming back inside from a run during the metcon has returned…glad I did this early in the day 🙂

  3. Squat clean – 63 kg (old PR was 53kg)
    WOD – 8:34 rx, feeling all the drinks I had last night on the runs

    It’s been a super two days of PRs for me (from 140# to 160# yesterday on the split jerk). I’m getting SO close to a bodyweight clean and jerk, which is one of my goals for the year.

    AND today was my first opportunity for a class with Coach Haley. 🙂
    Squat clean today:

  4. power clean: 42kg
    WOD: 8:47 @ 25kg

    I’ve never sweated so much as I did at 5:30 this morning.. Good luck afternoon classes!

  5. Subbed 20 sit-ups and 20 squats for the shoulder-to-overheads: 7:04.

    Looks like 30 is treating you well, Jen!

  6. clean: 55kg, not a PR, was hoping for 60

    wod: 12something. started WAY too heavy. did 1 sad rep at 45kg, finished the first round at 40kg, then rounds 2 & 3 at 30kg.

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