You guys did awesome work on yesterday’s WOD. Clint and Zach Jerked 295lbs. Raja upped it all and got 315lbs… again, another first time excercise for Raja. He’s a beast. We can’t wait to see what these fellas are capable of!
Lindsay put 115lbs overhead and Chelsea got 110lbs. It was both of thier first time doing the Jerk. Ellen got under more than her bodyweight with a 135lbs. And Dawn put up 155lbs. What are these ladies, with a little more training, going to get overhead next time?
These are just some of the tops. The rest of you are all at 75% and more of your BW. That’s good stuff. The Oly Lifts are difficult to perfect. Athletes that compete at these lifts work at them for years!
The Olympic Lifts are whats missing from the typical training program in America today. CFW has the only mature Oly Lifting Program and instructors with qualifiable experience in Olympic Lifting in Wilmington. And we’re only bettering ourselves. This weekend we’re attending the Oly lifting seminar at CF NC in Raliegh and next weekend, Tony and Julie are attending the CrossFit Oly Lifting Cert in Atlanta. We’re furthering our education so we can improve the training we offer.
Another new athlete to CFW, Jenna gets some of the Reverse Wall Ball Shots on one of last week’s WODs. Tony picked up the Rev Wall Ball Shot while training at East Coast Crossfit in Southern Pines last week. If you’re in So Po check out Randy, Cindy, and Andrea. Randy is another former SOF guy with years of training experience. They have great program. Check them out at… www.eastcoastcrossfit.com
WOD: 4 rounds for time…
- 10 Front Squat (m-115lbs / f-75lbs)
- 7 Push Press (m-115lbs / f-75lbs)
Remember… these weights are goals. Everything is scalable. If it’s too heavy, drop the weights. If you can do it with more, no one said you can’t scale it up!