Clean and Jerk 10x1xM.E.

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Coach Mark’s Notes:

Heavy clean and jerks today.  Focus on your technique and don't increase the weight past the point where your form is compromised. Too often I see people doing that hybrid push press/jerk thing. Understand what a jerk is and do that.  Use the heaviest weight you can, but know when you're shitting the bed. A good oly lift should feel right. There should be no muscling of the rep.  Dip, drive, and lock it out in the right position.  

Jason Khalipa Overhead/Burpees WOD [wmv][mov] » May 20 10

Split Jerk 7x1xM.E.

Rest 5 minutes.

21-15-9 rep rounds for time of:

225 pound Deadlift

95 pound Overhead Squat

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Coach Mark's Notes:

It is important to understand all variations of the jerk.  This video:  http://www.youtube.com/watch?v=NkvzngtCfAs  is a good video showing the different types of jerks and explaining a bit about each one.  Choose the one that works best for you and train it. You should be able to perform all variations, but you should favour one for your heavy lifting days.

Rob Orlando Triple Bodyweight Deadlift (555lbs) [wmv][mov] » Jun 17 10

Rest Day

Common Flaws (C2), Angela Hart [wmv][mov]

Power Clean 8x2xM.E.

Rest 5 minutes.

7 rounds for time of:

7 Front Squats, 185/115 pounds

7 Burpees

7 Chest-to-bar Pull-ups

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Coach Mark’s Notes:

Do you train on an empty stomach, or do you prefer to have some food in you before you go at it? I like reading about this subject, there are so many mixed opinions about what is optimal. Personally, I train in the morning and consume nothing but lots of water beforehand. That puts me at about 12 hours of fasting pre-WOD. I've always felt bogged down and slow if I eat first. If you haven't messed around with this, I suggest doing so. I think it's one of those situations where there is no perfect answer that satisfies everyone. Find out what works for you and results in the best performance.

"Be Your Own Bodyguard Part 4: Trojan Horse Concept" with Tony Blauer, CrossFit Journal preview video [wmv] [mov]

Complete as many rounds as possible in 20 minutes of:

20 Pull-ups

30 Push-ups

40 Squats

50 Double-unders

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Coach Mark's Notes:

I find it so hard to understand how unfit, over-weight people can continually question my lifestyle.  I guess it just proves how far we still have to go in educating the general population in diet and exercise.  "You don't drink milk?!"  "You're going to hurt yourself lifting like that!"  "That can't be healthy for you!"  "That's too much meat to be eating in one day!"  "If you don't eat grain, then where...." and so on and so on.  First of all, stop talking to me.  Obviously what I'm doing is working, I don't look like you.  When you look and feel even close to the way that I do, then maybe we can discuss, but until then, please enjoy your jello quietly and leave me alone.  I don't tell you how to sweat profusely while eating, so don't tell me how saturated fat is going to put me in an early grave and all the eggs that I eat are clogging my arteries.  

"History of the CrossFit Games" - video [wmv] [mov] [HD mov]