Tonight two people were fortunate enough to experience Crossfit: Danny and Caleb. Althought I don't know if they would call themselves fortunate. The skill we worked on was power clean. The power clean is one the two classic olympic lifts. The other is the snatch. Both are technical movements and all about explosiveness. In order to become proficient at the power clean, one must be able to forcefully engage to hips. A powerful hip extension allows more weight to move upward against gravity. Crossfit uses the power clean, as well as the snatch, to develop explosiveness and a great test of athleticism. The power clean is extremely technical, and therefore cannot be mastered in one night. Today merely served as an introduction to the movement and I hope everyone practices this to become more proficient at the movement. The WOD today incorporated the full squat clean but with an added bonus. The workout was a simple chipper:
50 burpee clean and jerks for time
Brieg (30#) 7:36
Danny (30#) 10:04
Caleb (25#) 11:28
Charity (10#) 7:20
The task was simple: take two 30# dumbbells perform a pushup, then bring the feet to the hands, clean the dumbbells up the shoulders, catch the weight in full squat and push press the weight overhead. The weight was not excessive, and proved to be more a mental battle as fatigue and shortness of breath set in quickly. Everyone did great work tonight and should be sore tomorrow.
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