Game Day Prep

Today is game day! As I mentioned at the beginning of the month, Dutch’s challenge for July is to clean & jerk your bodyweight (or a scaled amount) from ground to overhead enough times to total 3000 lbs. (Women who are able to use bodyweight only need to total 2000 lbs.)

So what does that work out to? Here’s what you will need to do to get to 3000 lbs., based on various weights:

67 reps @ 45 lbs.
40 reps @ 75 lbs.
32 reps @ 95 lbs.
27 reps @ 115 lbs.
23 reps @ 135 lbs.
20 reps @ 155 lbs.
18 reps @ 175 lbs.
16 reps @ 195 lbs.

For some great pointers on cleans, check the videos on Al’s post. You can also peep the video below from Again Faster which teaches the full movement:

Teaching the Power Clean and Push Jerk from Patrick Cummings on Vimeo.

If you haven’t seen the website Beyond the Whiteboard before, it’s a site that allows you to track your performance in WODs and compare against others in your gym or even worldwide. I’ve created an account for CFSB and have been inputting the WODs for the last week or so. Please feel free to create an account and play around with the features. You can even use it as a food log in addition to tracking your PRs. Check it out and let us know what you think of it!

WOD – 7.30.09

“Dutch’s July Challenge”

The challenge this month will be to take your bodyweight from the ground to overhead enough times to total 3000 lbs for men and 2000 lbs for women.

Scaling will be allowed on an individual level based on the coaches prescription however if the weight is scaled the participant must do 3000 lbs regardless of gender