9.9.14 Christine

WOD: Christine

Skill: Clean & Jerk 5x5 or 5x8

3 Rounds.
Row 500m
12 Dead lifts (Body weight)
21 Box Jumps (20"/12")

Compare to 7.23.13, 6.20.13

Focus on tempo during the clean & jerk, try to touch and go.  Smaller box jumps so  push the pace!


Leslie - 7:49 (1) 123#
Tom S. - 14:29 205# Rx
Joobin - 13:29 185# Rx
Vanessa - 13:04 108# Rx
Regina - 14:55 93#
Orlando - 16:12 165#
Teria - 14:53 83#
Brenda D. - 16:17 123#
Fernando D. - 12:46 215# Rx
Kody - 16:24 205# Rx
Tammy - 15:42 83#
Gerard - 17:33 185# Rx
Adam - 14:49 205# Rx
Joey - 14:38 225# Rx
Kristine - 17:26 123# Rx
Gaylene - 13:47 135#
Eric Sr. - 16:40 135#
Lindsay D. - 17:15 73#
Mason - 15:07 185# Rx
Jen D. - 17:47 123#
Irish - 16:29 83#
Roheet - 16:57 145#
Megan - 9:56 Rx
Anthony - 13:20 160# Rx
Bob - Mod
Joe - 11:39 205# Rx
Becca - 16:03 93#
Cara - 16:47 53#
Mark - 18:02 225# Rx
Gina - 14:05 53#
Jenna - 15:46 173#
Crystal - 15:20 103#
Cindy - 16:21 103#
Chris T. - 20:02 225#
Delilah - 18:09 103#
Lauren - 14:33 103#
Tony P. - 17:44 95#
Travis - 15:39 205# Rx
Nicole H. - 15:52 133#
Karen - 17:14 103#
Subhi - 20:44 185# Rx
Charise - 13:30 95#
Rich E. - 15:12 205#
Maira - 15:18 83#
Brenda H. - 15:14 73#
Kaela - 19:29 163#
Taylor - 8:00 (1) 195# Rx
Tara - 15:54 153# Rx
Lindsay Z. - 15:38 103#
Nick Z. - 17:00 225#
Ram - 13:43 155#Rx
Jessica Hg. - 18:12 83#
Suma - 19:00 Mod
Raghu - 19:40 Mod
Amarjit - 16:49 185# Rx
Maria V. - 20:15 133#
Igdalia - 21:57 83#
Ana - 15:33 133# Rx

7.23.13 Christine

WOD: Christine (Mod)

Skill: Squat Clean phases / Front Squat

3 Rounds for time.
500m Row
12 Squat Cleans (135#/85#)
21 Box Jumps (24"/18")

Tip of the Day: When performing cleans, keep the bar close to the body at all times.  This will make it easier to lift and control to your rack position.

Casey - 19:52 95#
Abby - 21:51 Rx
Kyle - 22:45 95#
Rich - 20:07 Rx
Ben - 17:00 Rx
Angel - 17:50 45#
Chris M. - 17:22 45#
Vanessa Ch. - 18:29 43#
Sean O. - 16:57 85#
Kenia - 20:16 43#
Adam D. - 18:55 75#
Jenn - 15:36 (Mod)
Susie - 25:40 30#
Heather - 21:05 35#
Adam H. - 19:04 (2Rds) 45#
Jason P. - 16:24 75#
Mark - 24:53 Rx
Roheet - 17:51 65#
Connor - 14:56 65#
Jeff P. - 14:45 65#
Fernando - 18:48 Rx
Brenda - 20:51 43#
Jenna - 18:35 Rx+ 88#
Nicole H. - 20:06 73#
Sean L. - 22:05 95#
Tom D. - 21:18 Rx
Brandon - 17:54 95#
Travis - 18:25 65#
Lindsay D. - 16:43 45#
Mitch - 21:19 95#
Michael T. - 16:16 45#
Drew - 21:47 95#
Tim - 17:29 115#
Kaela - 18:42 53#
Elisa - 21:10 Rx/43#
Ronak - 18:06 53#
Jamie - 15:30 30#
Jeff - 14:07 (Mod)
Rick - 27:45 65#
Tyler - 22:45 65#
Cindy - 17:29 55#
Vanessa Ce. - 16:57 55#
Yvonne - 20:45 65#
Chris D. - 22:30 55#
Sharon - 15:49 33#
Andrea - 18:20 15#
Jennifer T. - 17:27 15#
Tom S. - 22:31 115#
Jason G. - 20:09 95#
Marika - 19:17 38#
Emily - 20:46 25#
Jessica - 19:15 (Mod)
Amy S. - 16:09 12#
Amy H. - 15:57 12#

Notice the full triple extension in the top middle picture as well as his receiving position in the top right (Hips back and elbows through).

Photo from hookgrip.

6.20.13 Christine

WOD: Christine (Mod)

Skill:  Dead lift - Posture, grip, stance / Erg Rower - Initiate with the legs, finish w/ arm pull, maintain good posture.

3 Rounds for time.
Row 500m
12 Dead lifts (185#/95#)
12 Box Jumps (30"/ 18")
12 Scissor Crunches (V-Ups)

Tip of the Day: Regulate your energy balance through out the week.  Know your calories in and calories out to create positive changes.  Calories in<Calories out = Lose. Calories in>Calories out = Gain.

Bryce - 19:17 65#
Abby - 14:42 Rx
Jeff - 21:23 Rx
Rich - 14:56 Rx+ 225#
Tom S. - 20:01 Rx
Austin - 14:34 Rx
Corretta - 14:43 Rx
Fernando - 12:34 Rx
Tyler - 17:15 65#
Adam - 19:54 65#
Tim - 13:14 Rx
Amy - 14:45 65#
Nicole H. - 13:40 Rx
Mark - 16:59 Rx
Elisa - 14:39 105#
Angie - 14:17 35#
Brenda - 15:38 35#
Greg - 16:25 Rx
Jones - 15:56 75#
Daniel - 15:30 135#
Sal - 15:33 95#
Ben - 13:25 Rx+ 225#
Yvonne - 14:16 Rx
Ronak - 12:51 Rx
Cindy - 13:18 75#
Vanessa - 13:31 65#
Rick - 17:31 65#
Bob - 15:48 75#
Nick Z. - 13:55 Rx
Lindsay Z. - 11:55 Rx
Kyle - 16:19 Rx
Marika - 15:16 35#
Justen - 16:22 Rx
Emily - 15:31 25#
Miles - 13:54 135#
Jason P. - 13:43 115#
Judith - 13:13 65#
Kaela - 13:45 Rx