WOD: 5-22-13

Skill:  Clean

WOD L1: 4 minute AMRAP of:

4 Thrusters (115/75)
4 Kettlebell Swings (24/16)

Rest 1 minute

3 minute AMRAP of:

3 Thrusters (115/75)
3 Kettlebell Swings (24/16)

Rest 1 minute

2 minute AMRAP of:

2 Thrusters (115/75)
2 Kettlebell Swings (24/16)

Rest 1 minute

1 minute AMRAP of:

1 Thruster (115/75)
1 Kettlebell Swing (24/16)

WOD L2: 4 minute AMRAP of:

4 Thrusters (145/95)
4 Kettlebell Swings (32/24)

Rest 1 minute

3 minute AMRAP of:

3 Thrusters (145/95)
3 Kettlebell Swings (32/24)

Rest 1 minute

2 minute AMRAP of:

2 Thrusters (145/95)
2 Kettlebell Swings (32/24)

Rest 1 minute

1 minute AMRAP of:

1 Thruster (145/95)
1 Kettlebell Swing (32/24)

==

No rep…

The following will be both a compliment to the coaching staff and also serve as a warning to all:  You guys have pretty good form.  Relativele to some of the people at Regionals, who appeared to intentionally want to hurt themselves during the weightlifting portions of the competition, you guys have pretty good form.  With that being said, that form is not perfect and every once in a while, you do get away with a rep or two here and there.

The judges at Regionals were really tough, as in you-didnt-open-your-hips-all-the-way-by-one-inch-tough.  225 lb. Cleans get really upsetting when you get consistently no repped, which definitely happened this weekend.  Muscle Ups get really hard when you have to repeat them simply because your kip was off.  Wall Balls become infuriating when you fail to catch the ball (yes…catch the ball) correctly.   Virtuosity in the movement was a requirement for all athletes and for the grand majority of the time, it was definitely upheld.

All of this means is that if you care to bring your fitness capacity to the next level you have to care about the quality of work you put out there.  Not one of you would put forth sloppy work in your job (I hope), so don’t let your self slide with any crap when performing in the gym.  This will eventually make all the difference.

We get real negative tomorrow,

CG

==

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