Thursday 111027 WOD

The hardest thing to do in all of Olympic lifting is to hit these positions consistently and being patient enough to hit them with accuracy. If you get excited and jump early, you miss the finish. If you jump too late, you miss the lift. You get too far forward or too far back, you miss the lift.

Olympic lifting is HARD because you have to feel these positions and hit them without thinking about it. And the difference in making the lift and not making the lift is so subtle that it can be incredibly frustrating at times…it takes practice and patience. And, when you hit the perfect lift….well, there are no words.         (CrossFit Seven)

Gymnastic WOD:

8 ROUNDS of 40 seconds on, 20 seconds off:

1 Burpee Box Jump 

1 Roll to Candle Stick 

1 Straight Jump 

Strength:

1a) Bent over rows 3 x 10-12 reps

1b) Ring or JGXT rows 3 x max reps

WORKOUT:

For Time

20-15-10

Box Jumps (24'/18')

Hand release Push-ups

Knees to elbows

This videos has nothing to do with training or CrossFit, but is just a fun video to watch if you have some extra time today. The Quiksilver Snack Pack is no ordinary highlights package from a surf event. It's a unique package of never before seen angles and interviews from the Quiksilver Pro France. 

With the Quiksilver Pro celebrating it's tenth year in France, it's a very special event on the European leg of the tour. With the world title race coming close to an end be sure to watch how new rivalries have been formed along with how dangerously comfortable Kelly Slater is looking on the brink of his eleventh world title.

See behind the scenes interviews with the world's best surfers along with all the best surfing from the French beach breaks.

ENDURANCE TRAINING

3+  horas antes o depsués de tu WOD de Fuerza y Acondicionamiento

3+ Hours After CFE  Strength & Conditioning WOD

Elige UNA de las siguientes disciplinas:

Choose ONE of the Following Sports:

Swim, Bike, Run, C2

4×5 min intervals w/3min recovery between rounds.

Hold maximal distance possible on each of the 5 min rounds.