From the hang to overhead

Georgia had some of the fastest and most efficient movement all day...

She has completely dialed in on our CrossFit Oldtown Classic;

"From the hang to overhead"

WOD:

Hang Power Clean to a Push Jerk

AMRAP

2 Minutes of Work

2 Minutes of Rest

6 rounds

Pro: (85lb W - 135lb M)
Stacey 121 reps
Gar 75
Joel 74
Katie 73
Craig 65

Pack (75 W - 115 M)
Georgia 115 reps
Lef 88
Karen 86

Porch: (65 W - 95 M)
Keturah 100 reps

Stuart 100lb x 69 reps
Danny 100
Matt 93
Steven 87
Sarah 55
Kaii 45lb x 95
Robin 45lb x 91

Flickr Pictures uploaded soon...

Team 5p takes the BB Thruster test

Team 5p gutted through the same first half workout as the 4 morning classes...

A great opportunity to see early progress!

We have established a solid overhead position of support and core tension with team 5p from the get-go; you are quick learners, fun to coach, super motivated, and highly dedicated!

Output #1: Barbell thruster x a heavy yet perfect 5 reps

Output #2: Maximum reps with 80% load of Output #1

Output #3

*3 rounds for time*

800m Run

10 Hang power clean to a push press (95lb m, 55lb w)

15 Pullups

(Melissa and Adam forgot running shoes and hit what could be the worst forearm pumping circuit out there by subbing 1,000m row for the run - we'll call that substitution workout "Popeye")

Hang power clean to a push press

The Power clean to a push press takes a big chunk out of the 10 general physical skills:

1. Cardiovascular/respiratory endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

If you'd like to comment:

What other movements give you the most bang for your buck?

A. Big Bang Movement

Work up to a max effort 15 rep Hang Power Clean to a push press

Standard-You can't put the bar down

B. Interval Training

*5 rounds for time*

9 HPC-PP

15 Pushups

21 Jumping Pullups

Below:

Craig guts through 145lb x 15reps

CrossFit Old Town; "Grindy" and a youtube video

Team 0730:

Another Classic Old Town Effort!

You are focused, determined, progressing, and quite obviously havin' some fun in the process!

Notably absent was our CFOT birthday member of the day James...

Happy Birthday James -birthday in bed served by the kids?

Flickr Pictures of the action

Rx'd 85lb
Andrea 20:00 (perfect pushup)
Katie 29:33

65lb
Melanie 14:35
Elise 24:24
Elizabeth 25:04 (pp)
Kara 28:32
Sarah 30:10
Leslie 31:17 (pp)
Keturah 33:41 (pp)
Jessica 40:43
Kat 30:15 green, mod push

45lb
Noelle 30:00
Robin 35:07
Rebbia?

Rx'd 135lb
Craig 18:53
Kevin 20:04
Pat 25:25
Gar 25:26
Brandon 31:10 (8 total cindy)

115lb
Chip 23:05
Steven 23:54
Danny 26:36
Aaron P 33:22
Terence 36:30
Wes?

105lb
Blake 31:20
Vivek 34:15

30lb DB
Eric 31:48
Peter 32:45

Jen and Adrienne burned through a tough circuit together!

Team 0900 hit this:

*5 rounds*

Hang PC - PP x 5

Ring dips x 5

Pullups x 5

Squats x 15

Devon 18:45 (115lb)

David 19:48 (115lb)

Vinnie M 21:15 (85lb)