WOD 4/20/09

AMRAP 20 min

7 Clean & Jerk (135/95)

11 Pull Ups

15 Push Ups

C&J can be done with DB’s or a Barbell. If you choose to go DB’s weight should be at 25% BW. Scale up or down accordingly. Full squat cleans required and I will permit Thrusters or a Jerk to get the weight overhead.

 

I had the good fortune of having Will Blaker from CrossFit OneWorld stop by CFC on Saturday. Will is a trainer at CFOW, a super athlete and soon to be affiliate owner in Dublin, Ca. I put Will to work with helping me with the evening skills group work on front squats and push jerks. Will brought a keen eye and new ways to look at things into the house as well as some great coaching cues to help the folks along. It’s always nice to work with and learn from others when they come by. Once we got done with the training session, I put Will, Wayland and Larry through a KB 1-15-1 Breathing Ladder exercise. It was a good time had by all. Will is going to be competing at the NorCal CFG Quals and I am puttin’ money on him!

Will and yours truly - Thanks for stopping in!
Will and yours truly - Thanks for stopping in!

 

Will practicing what he preaches - A new Front Squat PR at 275!
Will practicing what he preaches - A new Front Squat PR at 275!
Will - KB Breathing Ladders
Will - KB Breathing Ladders
Wayland - KB Breathing Ladders
Wayland - KB Breathing Ladders

 

Larry - KB Breathing Ladders
Larry - KB Breathing Ladders

3 thoughts on “WOD 4/20/09

  1. Will

    Hey Ian and CF Centurion athletes, what an honor it was for all of you to allow me into your space and contribute to a great session. Thank you so much for your hospitality. I’ve seen many boxes, and the quality of the facility and the trainers are nothing short of the cream of the crop.

    I had a great time meeting all the attendees, and I look forward to making it up there again ASAP. Ian’s truly a class act, and I can’t wait to see him and others from your box tearing it up at various challenges as well as next year’s qualifiers/games.

    Best regards, Will Blaker

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