FOUNDATIONS COURSE THIS SATURDAY FROM NOON to TWO
Fuel for your Kids- A good article by the folks over at Whole9.
Help with Thrusters- A few guys at CrossFit Albany breaking down the thruster into steps. This should help with keeping them unbroken.
We are doing an OTMEM (On the minute every minute) workout today. In previous classes people tend to do a round or two then grab more weight, do another round and grab more weight. We realize some of you are new to weight lifting , but we would like you to pick a heavy load and stick with it. Here are some tips to get to a good load.
– Warm up to a heavy load (this means doing about 8 to 10 squat cleans before we start) .
-Ask the coach to watch you do a rep at your heavy load.
-Do not over think it, you will have plenty of time to rest, it is more strength training then cardio.
-It should feel heavy, but with perfect form on the first set.
Strength WOD
OTMEM for 8 Min 3 Front Squats
(Bar starts on the ground)
WOD
30 Double Unders
9 Power Cleans (155#/100#)
5 Rounds
Clara and Bryan S working their power cleans!