Gabe Rinaldi
05-13-2006, 03:01 PM
CrossFit Los Altos 1pm group
participants - Michelle, Diane, Randy, Thom, Michelle R
KB warmup
Clean specific warmup
WOD
work up to as heavy as possible with perfect technique in the clean
we had the Dartfish software running with a 30 second delay so each lifter could see their technique after the lift was completed
Michelle - worked up to 37.5 kg (great technique - just need to get the elbows up higher and improve flexibility of the lower body - it doesn't get any better than this considering this was your 3rd workout with clean movements)
Diane - worked up to 55 kg (very strong - just need to work on keeping it closer on your thigh and brushing the bar up...rather than banging it off your thigh and letting the bar swing out in front....when you do that you'll be cleaning 65 - 70 kg)
Randy - worked up to 70 kg (very strong - need to improve flexibility of the upper and lower body....also improve timing and get the power from your hips...the fact that you can reverse curl 154 lbs shows how strong you are....give it time and you'll do awesome at the olympic lifts)
Thom - worked up to 70 kg (looked awesome at 70 kg - looks like you've been doing it consistently despite a long layoff from the Olympic lifts - now add some additional explosiveness and strength)
Michelle R - worked up to 37.5 kg (looked as good as it has ever looked despite a long layoff - add in some additional explosiveness and strength and you'll be rockin')
Great job team!
participants - Michelle, Diane, Randy, Thom, Michelle R
KB warmup
Clean specific warmup
WOD
work up to as heavy as possible with perfect technique in the clean
we had the Dartfish software running with a 30 second delay so each lifter could see their technique after the lift was completed
Michelle - worked up to 37.5 kg (great technique - just need to get the elbows up higher and improve flexibility of the lower body - it doesn't get any better than this considering this was your 3rd workout with clean movements)
Diane - worked up to 55 kg (very strong - just need to work on keeping it closer on your thigh and brushing the bar up...rather than banging it off your thigh and letting the bar swing out in front....when you do that you'll be cleaning 65 - 70 kg)
Randy - worked up to 70 kg (very strong - need to improve flexibility of the upper and lower body....also improve timing and get the power from your hips...the fact that you can reverse curl 154 lbs shows how strong you are....give it time and you'll do awesome at the olympic lifts)
Thom - worked up to 70 kg (looked awesome at 70 kg - looks like you've been doing it consistently despite a long layoff from the Olympic lifts - now add some additional explosiveness and strength)
Michelle R - worked up to 37.5 kg (looked as good as it has ever looked despite a long layoff - add in some additional explosiveness and strength and you'll be rockin')
Great job team!