Still thinking about the SMR Clinic, but you are just putting it off to the last minute? The last minute is this Sunday evening. We need to have at least 15 peeps by Sunday at 6pm, or we will have to cancel the clinic. Get on it people! Please remember this is open to anyone! You do not have to be a One World member or even a CrossFitter. Come one, come all!
The registration link is on the right sidebar under UPCOMING EVENTS. Hope to see you all there. It really is a great seminar.
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Who will win..... Me or the One World Troll? The moment that I get a notification of his dumbass posts, I will log onto typepad and delete them. This takes me about 90 seconds to do that on my iPhone. On the other hand, our troll reads my entire post, then he takes who knows how many minutes to think up great lines like, "Want to do better at CrossFit? Don't do CrossFit." Epic display of intelligence. I'm already a winner. 90 seconds versus his/her 10 minutes.....
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WORKOUT 3/6/2013
- 8 x 2 hang power clean and jerk
If you are comfortable with the hang position, try starting the clean from the floor. If you catch the clean in a full squat, that's okay. It just means you are lifting heavy. Yay for you!!!
Then....
Complete as many rounds as possible in 12 minutes of:
- 10 dumbbell power clean and jerks (pick weight)
- Bear crawl 24'
- 30 double unders
- Walk, jog, or sprint back to dumbbells
For the DB power clean and jerk, one end of the dumbbell must pass below the knee, but does not need to touch the ground. The stall mats on the floor are 4' x 6', so from the pull-up structure side of the gym, bear crawl across 6 mats. Enjoy!
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Thanks Freddy. That troll was getting very boring.
Posted by: Jor | March 06, 2013 at 05:02
We are O-lifting at 6:30 p.m. tomorrow. Who's in?
Posted by: angela | March 06, 2013 at 14:54