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WOD – Monday, July 6, 2009


WOD – Monday, July 6, 2009

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to January 5, 2009 [prevpost=706]


Angela pulling repetetive cleans with great speed.

Sumo Dead-Lift High Pull: MOV

Transition the barbell from the ground to the chin with an explosive opening of the hip,with a ripple of contraction into the shoulders and elbows.  JUMP the barbell to the chin. This video is awesome for identifying the problems that we see with 90% of athletes who are immature in this lift, as well as the kettlebell, and even the clean.

Courtesy of


The 2009 CroosFit games start this Friday July 10th with the affiliate cup day one, and the individual male and female competiton on Saturday and Sunday, with the affiliate cup finale on Sunday as well.  Next year we are going, regardless of whether we qualify to compete, we will be there.  And we want you too!

HealthSprout is sponsoring a top male and female to the games for competition if they can qualify.  Some notable benchmarks are: 3:30 or better Fran for male and 4:30 for female, 850# CF total for male and 550# for female, sub 8 min Helen for male and 10 min for female, among others.  There is only one competition that crowns the fittest person on the planet, and this is it, we hope you will join us.  Click the title above for full details on getting to the event as an individual or as part of The Garage Affiliate Team.

The Games are held in Aromas, CA which is approximately 70 miles south of San Francisco, which allows for a very nice segway into additional vacation time, and with Napa Valley only 60 miles North of San Francisco that is a nice option as well.

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