WOD 8/19/09

Skill work – Oly lifts Cleand or Snatches (5×3)

Tone it way down today. After Murph, most people won’t be feeling quite right for a couple days, so doing Fight Gone Bad or something heinous today would be a bad call! Work on some light Oly lift skill work, your choice of Cleans or Snatches. Work in sets of 3 once you get to a moderate working weight. Keep it short and simple, focus on quality of movement and rest in between sets. Visualization and practicing the techniques over and over are key here.

A big round of applause to all the CFC’ers who came in today to do “Murph”. We had some major PR’s broken and set and everyone became that much more confident and powerful, physically and psychologically for getting through that WOD. We are VERY proud of all of you!

Team 10 - Trent, Jennie, Jeff, Kristy, Deb, & "Lucky Beck"
Team 10 - Trent, Jennie, Jeff, Kristy, Deb, & "Lucky Beck"
Team 5.5 - Taxing the pull up structure during Murph
Team 5.5 - Taxing the pull up structure during Murph
Murph in the afternoon heat
Murph in the afternoon heat
Team 6.5 - Rob and Scott trying to catch Wayland.
Team 6.5 - Rob and Scott trying to catch Wayland.
The ladies of Team 5.5 plot their revenge...
The ladies of Team 5.5 plot their revenge...

7 thoughts on “WOD 8/19/09

  1. Badger

    ETA: It was pretty impressive to watch team 5.5 tearing it up. Andy gutting out reps with tore up hands, Aaron with his always flawless form and drive, and Brian grinding out pullups. The ladies were just as impressive.

    No wonder Ali defected. 🙂

  2. Buddy Holly

    There has been no defection! Ali is still part of Team 6.5. Everyone did a great job yesterday. We’ve now established our benchmark…now we need to start gearing up for the next time, yeah! Ian we need to start doing one Hero WOD a month….

  3. Buddy Holly

    Ian here are some suggestions for our future Hero WOD’s..they’re all within our abilities: Daniel, Michael, Badger, Tommy V, Danny, Griff, Erin, Joshua….I can’t wait!!!

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