April 26, 2010
May 3, 2010

8 PRs Tuesday night! Great to see big improvement in technique, but we still have a lot to work on.

Finished up with a bodyweight metcon;
3 minutes pullups
3 minutes pushups
2 minutes squats
2 minutes situps
1 minute burpees
1 minute jump squats

OK, now I have the video up, although I movie would not save the changes for the last segment, so Saras video is still sideways. Take a look at some of what we see:
Henry: Strong quick and technically sound lift!

Orlando: Good setup, hips rose a little early. Hes very explosive, now needs to get flexibility to get elbows around quicker. Jumps out too wide.

Peter: A little early arm pull. If he rotated elbows around, he would have got that lift. Battled back to make 155 after a few misses.

Dan: Raw power wins this time. Arms pull early, jumps out too wide, and brings his elbows around late (well after feet land). Still easily Power cleans 264. Weightlifting shoes ordered! After sectionals, it won’t take long till Dan cleans 300.

Tom A.: Nice patience, jumps from the right place (although obscured by Brendan for a second). Needs to pull himself under and rotate elbows around.

Andraea: flung it up, but hasn’t done these in a while. Needs to pull the bar in close to her body, and move into position to catch it, not knock herself back.

Sara: Arms break a little early, and the bar could be closer in, but she HAD it! It looks like her right hand didn’t rotate at all. At the 1:01 mark you can see she has the height on the bar and body position, just not hand position.

Overall, everyone needs to work the rack position. Lots of Front squats in the future! That should help with the wrists, as well as jumping out too wide. Excellent concentration and effort all around.



  1. SaltyHat says:

    Still a little limited in the explosive power department, so I tried out the ‘super-shrug-curl’ clean and worked my way up to 196lbs. For the met-con, I soloed and replaced pull-ups with rope climbs (shortage of bars), push-ups with HSPUS (for S&G), med ball crunches for sit-ups (tail bone issues), and did 2 min of burpees at the end (jump squats not an option yet). Think I finished with 191 total reps. cheers to infinite scalability!

  2. Sara says:

    I was one of those PRs at 135. I have been stuck at 124 for a long time. I failed on 145 (Tom I guess your still trying to figure out the new camera. Would love to see the video clips of the failed muscle ups and clean attempts.

    I lost count on the metcon.

  3. Steph says:

    Nice video and great form breakdown Tom!

  4. ppetersan says:

    Thanks for the critique, Tom. I actually did the front squat WOD from the main site last night (as I could’nt make it to class). the videos are a nice touch and a great teaching tool – thanks for posting.

  5. edgy reggie says:

    I really enjoyed this class; although, I know that my attempts at 196 lbs. (a PR for me) were a bit ragged. Still, I did get a kick out of power-cleaning 196. 200 here I come (with better form and a squat clean, of course)! 🙂

    I always feel as if I have room for improvement with the Olympic lifts.

    The met-con was another ass-kicker as I scored 241 total reps. The pull-ups were my downfall.

    CFDC’s own ODB…is loving the sunshine!