26 April 2016

26 April 2016

Keep it tight, keep it right!


The post today will be short and simple, just like the WOD. Today we will be focusing a lot on positioning with the setup for the Clean because during the workout we will be performing a few reps in a row at a decent weight. Ideally you should be able to touch and go a majority of these reps so your setup an starting position will be paramount. If you watch the video below most of you will think that her 1st set of Cleans look perfectly fine. Once you see the second set that is were things start to really show. 



Although the difference is barely noticeable, imagine if this WOD had 50 cleans or more total in it. She would definitely be feeling it more in her lower back the next day if she did all of them with a rounded back. In the first set, she is pointing her tailbone down and the ground. In the second set, it appears that she is thinking about pointing her tailbone directly at the wall behind her. This makes all the difference. Also, maybe in the rounded back version she might not be "engaging her core" as much as she should be. If you were here on Monday then you should have a very good idea of how this feels. This tight core is also imperative when receiving the bar at your shoulders. We DO NOT want to see any "gangster leans" while receiving the bar today. Catch that sucker in a strong position damnit! 




9 min AMRAP 

6 Power Cleans (155/105)

8 OTB Burpees




We will be performing our Memorial Day Murph in Syracuse this year!

info is below- Sign up HERE!

This Memorial Day, 17 CrossFit boxes will come together for an epic outdoor "Murph" event at Clear Path for Veterans' beautiful 200 acre property in Chittenango, NY. Join us to honor a true American hero and to raise funds for an organization that serves thousands of other heroes in our own backyard.

1 Mile Run (on a trail through the woods)
100 Pullups (on a 40' outdoor rig)
200 Pushups (on a brand new outdoor sport court)
300 Squats
1 Mile Run
...In a 20lb vest or body armor.

Scaled versions of the workout will be available and encouraged, including reduced volume and modified movements.

We'll run heats of 60 athletes at a time every 45 minutes beginning at 8am.

Clear Path's veteran run culinary program is putting on an upscale BBQ from 11am - 4pm for athletes, friends, family, and the general community.

Entry is $30 WOD + BBQ or $20 for BBQ only. Registration comes with 2 drink tickets.

Official event t shirts designed by Blue Grit available for $20.

Proceeds will benefit the incredible programs at Clear Path for Veterans, and a percentage will be donated to The Murph Foundation, which provides scholarships in Murph's name. To learn more about Clear Path, visit http://www.clearpath4vets.com/

Register online via the ticket link and choose your preferred heat time. Please plan to arrive 1 hour before your heat begins to check in and warm up.

Other amenities - DJ, medical tent, warm up area, port-a-johns, indoor BBQ seating in Clear Path's great room, online leaderboard, designated competitor's heat, water for athletes.

As the majority of the event is outdoors, feel free to bring your own tents, lawn chairs, coolers, etc. Please do not bring your own alcohol into the event.

If you or your business is interested in sponsoring this event, please contact terry@clearpathforvets.com.

Thank you for your support, we look forward to spending a very meaningful Memorial Day with you!


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