Violent Extension Against the Ground!!

Today's class tackled a CrossFit Level 1 Certification workout this morning. While the WOD was scaled to fit the needs of those in the class, all participants demonstrated improvement in the medicine ball clean as they progressed through the prescribed repetitions.

Our body will become very efficient at difficult and complex movements as it gets tired. The goal is to maintain energy and that is exactly what happened today. Each persons' form got better as they got tired, thus expelling less energy. They were able to feel what it was like to execute the movement without breaking down---even when they were tired.

WOD
10 Medicine Ball Cleans
10 Burpees

***7 rounds for time***

Technique Photos

Set-up before rapid and explosive extension




Full extension---hips open and shoulders shrugged




Rapid descent to get body under the medicine ball...Jerry, get your elbows forward!!



Action Shots (workout and cool down)






Results

Eric--10:09
Kelly--15:18
Krista--15:30
Tomas--18:43
Erica--19:26
Terry--18:59
Angie--14:16
Jerry--13:49
Sharon--18:45

Great Work today everyone. Continue maintaining intensity and working towards virtuosity!!! Do the common task, uncommonly well!!