Happy Birthday to Graham and my brother Jim N.!
3 Rounds For Time:
16 Sumo Deadlift High Pull (95#/65#)
19 Knees-to-elbows
400m Run Backwards
Results
Graham busting out some double-unders:
Graham seems to look better off.
Two really cool dudes had birthdays this week so we did a mash-up and this is what we came up with. Grip killing, ab torching, leg burning fun. Who doesn’t like to run backwards? At least it makes the 400m seem way easier when you run forward. I wanted to give my brother (who lives in Austin) a WOD as part of his birthday gift from afar since he follows our programming on his own in his garage when the Army allows him the time. Hope you both enjoyed your birthday gift. If not, well there’s always next year. We’ll try harder!
This weekend Michelle will be attending the CF Olympic Lifting Cert at Rainier CF (they are hosting) with an incredible coaching staff that includes Josh Everett. She’ll spend plenty of time learning the Olympic Lifts with heavy focus on the snatch, more on the snatch, the hook grip, penalty burpees, snatch, more penalty burpees, more hook grip, and maybe a little time on the clean and jerk! Oh did I mention the snatch? It’s an intensive two days that will be a huge benefit for her and all of us. I am stoked that we will have three of us (Moe, Michelle and I) who have attended this cert or clinics with Coach Burgener to learn these lifts and coaching cues to better teach all of you. I am also stoked that hopefully she will get the chance to really practice the burpee as it’s a pretty good group motivation tool for those who attend the Oly Cert. Yay burpees!
Sumo Deadlift High Pull Coaching Tip:
Assume a wide stance and ensure the pull finishes with elbows “high and outside” (like Adriana and Lorri). Fully open the hips to stand tall and explode the bar up to under the chin while pulling those elbows up towards the ears.
Notes:
Rob Orlando of CrossFit Conan wins the Viking Fest Strongman Competition (under 200 lbs.) [wmv] [mov]
Read “The CrossFit Congressman“