Run, Lunge, Crawl

When learning something new it’s generally preferable to start slow, at a crawl before advancing onward and picking up the pace.  Crawl.  Walk.  Run.  Tuesday’s metcon is kind of the reverse order, featuring three methods of moving your body through space, but no worries, they’re all pretty straight forward.

We will be applying crawl, walk, run to power cleans though.  Begin with little to no weight (PVC, an empty barbell) drilling the technique and learning the basics.  Slowly add weight, and further feel out the movement patterns of the full lift.  If it’s going well, load up the bar and find your max for the day.

It’s cool to have a walking day on the platform, focusing more on refining skills.  Just make sure you’re ready to run (literally) when coach says “3… 2… 1… GO!”

November 22, 2011
Strength:
Power Clean 3-3-3-3-3

WOD:
800m Run
60′ Plate Overhead Walking Lunges (20kg/15kg)
60′ Bear Crawl
60′ Plate Overhead Walking Lunges
60′ Bear Crawl
60′ Plate Overhead Walking Lunges
60′ Bear Crawl
60′ Plate Overhead Walking Lunges
60′ Bear Crawl

17 thoughts on “Run, Lunge, Crawl”

  1. power clean: 40kg with lots of things to think about to improve.

    WOD: 14:01 Rx. My bear crawl is ridiculously slow and hilarious. it’s sort of more like a saunter even though i’m trying to go full speed.

      1. Thanks. Although I think I should mention that our rounds were shorter (word is that you guys in the morning did 90 ft instead of 60 ft).

  2. Deceptively challenging, but I got a PR on PC (35kg)
    And my first Rx!!!
    WOD: 12:03 Rx

    Yeah, 5pm class of PRs and Rx’s!!

  3. PC: 85 KG
    WOD: 8:26 RX – didn’t have it and didn’t bring it, so couldn’t catch Howard’s most excellent time. Nice work!

    Happy Thanksgiving everyone.

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