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January 20, 2009

The boys at http://www.sanfranciscocrossfit.blogspot.com/ always post blogs worth reading. The following excerpt is from one about the progression we have to go through to scale up to Rx’d. I thought it might be appropriate for tomorrow.

“As long as your mechanics are maintained at a safe level where the best ROM possible (range of motion) is achieved, you are good to go. Struggle is to be expected here. It is OK to struggle when scaling up to a more difficult variation or weight, as long as the struggle is safe. This concept is often overlooked. The trainee is too quick to assume the new weight or movement is inappropriately difficult. This comparison is a mistake, as the old weight or movement is being used as the reference point and logically, the new step will be more challenging. You can’t fall into this mind-trap! These workouts and movements are hard and you can expect to have to break up sets into bite-sized pieces. It might not seem apparent, but what you are experiencing is improvement!”
-Adrian Bozman-



For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

This is a beautiful example of the power clean. Notice the hips and shrug and how she re-dips to catch in the rack position. Study it-embrace it-feel kozy about it.

All we have to do is dip…

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  1. Mark Lee Reply

    By the way thank you so much Tim and Nicole for taking the Classes this evening. It was a real treat to do the WOD with the group and getting some great instruction-I loved the warm-up. You guys are the best!

  2. Jane Reply

    Mark, just out of curiosity, what’s the girl’s weight for the power clean? This work out sounds really tough, I’m sore from yesterday!

  3. crossfit mama Reply

    Mark and Sarah thanks for your encouragement. I had fun today. Thanks for holding Henry too. You guys are the best.

  4. Mark Lee Reply

    Jane way to crush it today-
    Crossfit mama-there is a firebreather gradually emerging from within you-keep unleashing!

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