WOD: 6-11-12

Skill:  Squat Clean
WOD:  For time:
1 Squat Clean (115/75)
1 Power Clean (115/75)
1 Hang Power Clean (115/75)
100M Row
2 Squat Cleans (115/75)
2 Power Cleans (115/75
2 Hang Power Cleans (115/75)
200M Row
Continue this pattern until you reach:
5 Squat Cleans (115/75)
5 Power Cleans (115/75
5 Hang Power Cleans (115/75)
500M Row
I know what you’re thinking.  How can the void left by the Back Squats ever be filled?  Even though you can’t see it now, time will pass and life will go on. You may not be ready to move past it, but I’m sure that if you spend some time looking, you’ll see that there are still some good lifts out there.
The  Power Clean was like the cool substitute teacher we all tried to hit on. Easy to get along with and just about anyone could get by when it came around.  On the other hand, the Squat Clean is that awful teacher who just doesn’t seem to ever be happy with your work. Balance, coordination, speed, and flexibility play a much bigger role in the Squat Clean and you will not be able to get by doing just average work. The mental workload increases exponentially when you have to get under the bar and then stand with it. Fortunately, like that teacher that challenged you, the Squat Clean will bring about plenty of gains. Nothing quite feels like landing a heavy Squat Clean and then powering through the Front Squat in order to complete the lift*.  Get ready to get strong in a whole new way.
Thank you Ms. Rosenfield,
Oh, but we are not done yet. It is verbal whoop ass time!!!  Let’s talk about competing in CrossFit!
I am surprised that I am not closing with these subjects due to their significance.  Accountability and form are going to make an enormous difference when competition day rolls around…
Let me be clear, when I say accountability, I mean self-accountability. If you have never recognized one of your reps as sub par, then it is time to have someone judge your work because not even the fittest man/woman in earth are perfect. Here are a few examples of what I mean:
  • Pull Ups where the chin doesn’t go over / chest didn’t touch
  • Push Ups that are dance moves / chest didn’t touch
  • Wallballs that are neither low enough in the squat nor high enough on the throw
  • Overhead presses that are not locked out
  • Box Jumps with hips not opened all the way while over the top plain of the box
It would be easy to go on and on, but you get the idea. If the rep is not passable by the standards presented, then that rep should never count! If you would not accept below average work or service from anyone, why be happy with it yourself?  The coaches can only help so much when it comes to accountability, but if everyone upholds themselves and practices as close to perfect as possible, then those moves on game day will not be questionable. So if  don’t want to repeat any reps later, make sure you repeat any bad ones now (ESPECIALLY if they are the last rep of a WOD).
For those of you who went to Regionals or have watched videos on YouTube, there is a good chance that you’ve seen the difference between good form and bad form. You have also seen that those with good form consistently outperform/out lift/out-exercise those who performs the movements poorly. The top three finishers in the Northeast had picture perfect form even in a state of exhaustion. Good enough form can be done easily with some practice. Perfect form in the face of fatigue will come only from serious discipline. However, this is not only for the person who wants to be a competitor.  This is important to all who appreciate their spine and the current shape it has.  If you are interested in driving your fitness into the next level, let your mind carry the the workload.  Through focus you can develop better form.  Better form will develop faster reps/less exhaustion.  All of that will develop a fitter/stronger athlete that can surpass all of their personal expectations.  You are a reflection of our work and your work ethic here at the gym.  With that said, I hope that you get to feel the satisfaction that comes from visting another gym and having the best form out of anyone there.  And since there wasn’t nearly enough yelling in this paragraph, I am officially telling you to stop counting your shitty reps now so that you don’t make me look bad later.
You better have read/appreciated all of that or Ms. Rosenfield is going to get you!,

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