Check out the “Not Normal” fat loss contest in the slider above.  The winner gets 4 months Unlimited Classes at CFW.

Want More? Nick lifts on Saturday evening. He and the some of the boys have been following a strength and power weightlifting program and it's showing. They're hitting new PRs and getting strong, fast.

Class Skill
Muscle Clean (from the hang)

Front Squat  4 – 4 – 4 – 4 – 4

For time…
30 – 20 – 10 reps for time of…
Box Jumps (20″)
Alternating Knees to Elbows

The Muscle Clean is pulled exactly like the clean but the third pull, the pull under the barbell, is removed and the barbell is received at the top the socond pull with no “re-bend” of the knees or hips.  It can be used to develop power or, in our case today, to focus on correcting the timing of racking the barbell and emphasizing high elbows and a fast turnover.

14 thoughts on “Clean Skills – Day 1

  1. Abs says:

    The “not normal” contest is GREAT! Exactly what people need for that extra push! I’ll lose 5lbs…that was the plan before Durham anyway! We have had SO MANY weight loss success stories from Aaron Slater, Sweaty, Racheal to Kelly Ls baby weight disappearence…its so great to see! Nick good stuff man…you have been working hard. Glad those sticks..i mean legs, supported all that weight! 😉

  2. Noelle says:

    Oh my gosh. Abs… if you’re planning on losing 5 pounds… I have no choice but to do the same. My goal will be to look like your “before” picture you hot mama!

    Congrats to Tracey!! Never got to shout out my love.

    And can we submit that video of Ron “hurting” the barbell to “America’s Funniest Home Videos” or something? It has potential to at least be a youtube sensation…

  3. Abs says:

    Ha Noelle…Let’s do it! When Ken gets back or you go to him you will be EVEN more smokin’ than when he left!
    And if you wanted to see funny RNGs look off dazed and confused following the head bash was classic…i almost followed suit on Thursday…got in front of the bar tho! RNG…you are hard headed 😉

  4. Meagan says:

    Hey guys! Just wanted to let you all know that CFW raised $210.00 for the Easter Seals UCP Walk with Me! Thank you again. CFW rocks!!!!!

    Great job Nick!

  5. No GOOD says:

    I can take it I had a power outage and did not bail correctly but at least we got a great what not to do clip hahaha. Now lady’s I am confused…5lbs can’t you do that after 3 days of strict paleo?….. or a gallon of tequila? Really 5lbs is not even a challenge ….. lets sets our sights a little higher after all this is CFW….. ha

  6. Charisse says:

    I’m so in on this! I need that extra motivation. 5 lbs is a lot! I haven’t lost a single pound yet, I’ve been eating about 85% paleo. I’m going strict paleo now and I’m setting my goals high. What’s a good 6 week goal? Any suggestions? I definitely want some abs for Christmas 🙂 Aiming to look like Abs “before” picture as well!

  7. Abs says:

    Was it a “what not to wear” clip…no no I’m sorry RNG… joking my favorite metro! I plan on 5 lbs and atleast 3.5% body fat…i have calipers and can look for my automatic bioanalogics hand held tester if you want T. Last time I did body fat was over a year ago and I had about 5% to get where i wanted…Charisse you have this in the bag…and go 100% Paleo and you will see it MELT off and then TIGHTEN up!…85% paleo is like coming into the gym and everyday only doing 85% of the WOD…you would never do that would you? 🙂

  8. t. says:

    Charrise… on a modified Zone plan, you’re gonna be at or around (+ or – 5 grams) 70g of Protein, 50-60 Carbs, 80gams fat per day.

    Keep in mind folks, Paleo is a healthy diet, not a weightloss diet. You can put on weight while eating a messed up Paleo diet.

    On Tuesday, 9 November at 6:30pm I’m giving the nurtrtion class with a HEATHY* weightloss focus just to support this contest. I’ll also talk about training to better optimize fat loss without performance and muscle loss.

    *If anyone participating in this contest shows ANY indication of dieting in what I deem an unhealthy manner, I reserve the right to remove them from the contest.

    This is still CrossFit Wilmington… health and wellness is priority number one.

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