Max Effort Power Clean
5-5-5-3-3-3
"WOD This"
10-1, 1-10 Box Jumps 24"/Ring Dips
Look for Brett's explanation in the comments section for your questions on Max Effort for the clean...
The WOD is started with 10 Box Jumps and 1 Ring Dip, 9 Box Jumps and 2 Ring Dips, etc....go for broke on this one!
ATTENTION CROSSFIT OTG MEMBERS!
How would like to "GO GREEN", detox your body and your home all at the same time, AND have your monthly CrossFit Membership paid for EACH and EVERY month?
Please join us at Mark and Stacey's home (the Williamstown gym! LOL) this Thursday, the 17th, at 7pm or Saturday,the 19th at 10:30am at our Egg Harbor Township location, to find out how you can do all this without spending any new money per month! We've teamed up with the fastest growing Health and Wellness Company in America that produces exceptional products right here in the good 'ole USA!
Oh, and did we mention that 5% of the proceeds per month will go to the Wounded Warriors Project, one of CrossFit's charities of choice?
Please RSVP on the blog or call us to let us know you're attending! You don't want to miss this opportunity!!!
couch...
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19 comments:
CHA'LIE MURPHY!
Yeah Paul!!! My all time favorite quote!!
The Max Effort Black Box template was laid out by Coach Michael Rutherford in the Performance Menu. Coach Rut was convinced that the best performing CrossFit athletes are those with the best strength base. Examples of successful and powerful CrossFit athletes would be Greg Amundson and Josh Everett (How does a sub 2:40 Fran and a 340lb C&J at 185lbs sound!?).
Basically we are combining weightlifting elements from Westside Barbell to get strong and Crossfit to develop our metabolic conditioning. The max effort lift is borrowed from Westside Barbell, where during the Max Effort Day the athlete works with a load near his max (90% or more).
So the idea would be to increase the weight of each work set until you achieve a best effort for that day (This shouldn't be a new concept to any of us). It doesn't necessarily have to be a personal best (PB), but probably will be!
24" Box Jumps to clarify
I thought you guys would like that quote!
And gang, PLEASE check the calendars for EHT and Williamstown! We've made some slight modifications to the schedule! In EHT, we ADDED a 3:30pm and DELETED the 7:30pm on Tuesdays and Thursdays and changed Saturday to 9:30 am only. In Williamstown, we ADDED 3pm to Monday, Wednesday, and Friday, and changed Saturday to 9:30.
Two times we're playing with are a Thursday session (not sure what time) in Williamstown, and a 5:30 AM in EHT....let us know your thoughts!
I'd be down with a 5:30 a.m.
Does any one else out there miss the Chappelle Show? I am still mad at him for crapping out on the new season after that huge contract he got from Comedy Central.
Mark and Nick,
Hey...I'll be there at 4:30 today. I wanted to give you a heads-up that I am in a walking boot for a stress fracture. I won't be able to do the box jumps but can row and still lift, etc. I will just need a modified program for alittle bit until this heals. Hope that is OK...I don't want to miss CrossfitOTG. Love the Pain!!!
Thursdays at 6, get some!
So now that the "Jackie" prelims are completed, are we going to see the "standings"?
Is that a tire mark on your forehead? LOL...Ok, I didn't eat it. But, I did back down from the 19" tire to the 15" (not happy about that; but what are you gonna do when you're just standing there and your legs won't go like a deer in headlights! UGH!).
Lift: Max Effort Power Clean:
65-70-70-75(2)-70-75
WOD: 6:13
Box Jumps 10/1, 1/10 Ring Dips
15" tire, red band for dips
Thanks Coach! :)
Sean - I miss Chappelle Show like i'd miss my right arm!! Loved it!!!!!!!! I have all the episodes but need new ones..can't believe he folded under the pressure..
Chris - I'll put them up tomorrow hopefully, still waiting on the eht times..
Mark and/or Nick,
I will not be coming tonight rather sticking with my Tuesday-Thursday schedule. I will see you tomorrow. Thanks for everything! Lisa
Max'd @ 225 lbs for my last three tonight, felt good. And got 8:47 on the WOD because I didn't go to college and can't count for $#!T !!
Also, sorry for cursing in your general direction tonight Nick during the ring dips. Love ya Bro!
today i found something that i hate more than box jumps and burpees...ring dips!!!
I max out at 185 for 3 reps on the power cleans. Pretty happy with that. I tried for 195 but after two attempt it wasn't happening.
Then for the WOD. I was doing pretty good until I F'd up the count and did some unknown number. Me and Leanna were dead even and some where I messed up the count next thing I know she done and I'm on 8 ring dips. So needless to say I finished up with 11:45. I positive I would have gotten a better time if I did not do extra. Oh well no big deal, it's all for the best.
Mark Justin, great class tonight. We had a full house and it was banging. great energy from everyone, we all did a great job.
I agree with you Jim, there was a great vibe there tonight with all those people doing the WOD.
I maxed at 155lb on the power clean, tried 160lb but couldn't make it happen. Finished the WOD in 12:01 and think I messed up some counting too. I think I did 7 extra ring dips and maybe 4 less box jumps??? Who knows, either way it was not fun.
Congrats to Tom who did his first WOD tonight, strong work
Justin, Mark great class last night. The energy was papable in the gym last night. Having a full house gave everyone the motivation to push themselves.
I surprised myself with the WOD time of 6:19, I kept second guessing myself, but felt great and strong.
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