Friday, May 18

Good clean and jerks today. We got some really good practice in and some great instruction from coach Kelly in the evening class. For those of you that don't know, Kelly is an accomplished Olympic weightlifter and competed at the American Open and US Nationals over the last year. She knows her stuff and will make you a better lifter. That's why, starting in June, she is going to be teaching an Olympic lifting class twice a week. This will include more in depth instruction on the snatch and the clean and jerk and a specific lifting program that will build towards getting you ready to compete in a weightlifting meet. Don't worry, if you don't want to compete, you can still take the class and I would encourage it. These lifts are the best for training explosive power, speed, coordination, strength, flexibility and so much more. Taking this class will help you in your CrossFit WODs and other sports by improving the aforementioned physical skills. The class will benefit beginners and more experienced lifters equally so I really hope you will give it a try. There is a sign up on the whiteboard at the gym to try to determine the best possible times for these classes so please let us know what works for you. Now, here's a little lifting video to get you inspired: The 2012 European Championships - 53 Kg Women (about 117 pounds) - Notice they start the snatches at 82 Kg (about 181 pounds). The weights only go up from there.

Workout for Friday, May 18 Warmup Run 400 m 3 Rounds 10 Situps 10 Scorpions 20 Walking Lunge 10 Pushups Run 400 m

Skill 3 Rounds 3 Skin the Cats 30 Sec. L Hang 20 Hollow Rocks

WOD 1 Round 1 Min. at each station 30 Sec. Rest Row 250 m Pullups Thrusters (65/45) Burpees Toes to Bar Double Unders Wall Ball KB Swing (1.5/1) Box Jump (30"/24")