Jerry Hill CrossFit Challenge: The King of all Exercises

With a bit more time on Sunday...
We worked on the Hang Squat Clean for a solid 40 minutes!

Some excellent progress!

I really enjoyed the last 2 training sessions...
It feels great watching you all dial in on some of these tougher but oh so important movements...

The goal was to work up to a technically proficient and heavy Hang Squat Clean
We had some great efforts!
A shout out to Katie who became the first woman to hit 100lbs x 5!

Our Conditioning Circuit included more cleans but this time a power version with a push press
Here is a video demonstration:

WOD:
20 Minutes
9 Hang to Overhead (65lb W, 95lb Men)
9 Chinups
9 Burpees

Havin' some fun:


Some Flickr Action

Hang Power Clean to a Push Press

There were more 3rd efforts put forth today then one can count on fingers and toes!

Guts, Determination, Drive, Commitment...

....CrossFit Old Town

Why do I love to Coach?

So many reasons...

Here is one I quickly think of when recalling todays effort...

YOU are a breed apart

You are an example of the rugged and rare character is our Nations Hallmark

In the Blue Room I see a whole lot of character

The kind that is forged through effort, dedication, and camaraderie

Damn proud to be called your Coach

In-Action Pictures

Test1:

15 rep max Hang Power Clean (HPC) to a Push Press (PP)

(Weight can never touch the ground)

Test2

.6 mile run

12 rep HPC to a PP

Test3

500 Meter Row

9 Rep HPC to a PP