Monday 7/20/09

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WOD

Hanging Power Clean 3-3-3-3-3

(Post loads to comments)





Training the Clean, Coach Burgener...[wmv][mov]
Video courtesy of CrossFit.com

6 comments:

Evan said...

Hey gang,

Just wanted to give folks that might be interested a heads-up about a local CF level 1 Cert. The sell out fast on the east coast and it doesn't get much closer than Ft Meade.

November 14th - 15th
CrossFit Level I Certification
CrossFit Fort Meade
Fort Meade, MD

Registration is on crossfit.com

maggie said...

two questions...when you re-do a level 1 it only costs $200 right??

also for CFE, i no you should do 2 interval and 1 stamina a week..do WODs like 2x 10min, all out effort, 2 min recovery (it was from last week i think) are those stamina or interval??

Evan said...

The cost of certification seminars progressively decreases, regardless of level.

Your first Level 1 Certification attendance is $1000, your second is $500, and subsequent ones are $250.

Pat said...

I second Maggie's question on CFE. Speaking of CFE, I did 2x500 yards yesterday in the pool. The website called to not slow more than 4sec per 500/yd, but I slowed a little less than a minute. I'll take it.

Evan said...

Maggie and Pat

According to the comments section of that day, the 2x10 min is an Interval WOD.

Tempo/ stamina is training your pacing. Seeing if you can maintain a certain pace for a prolonged time.

If you find you are not recovering between on your rests between intervals, slow down or rest longer.

Evan said...

Start Weight - Largest Successful Set

Jason: 185-220
Steve: 135-155
Pat: 85-115
Dan H.: 95-110

Laura: 85-100
Lindsay: 55-80
Wanda: 55-80
Audra: 55-70
Meghan: 55-70
Sujata: 55-65