Workout:
“Grace”
60Kg Clean and Jerk, 30 reps
Post time to comments
Jerk drill, Coach Burgener…[wmv] [mov]
Clean Drops…[wmv][mov]
Back in Office and hearing everyone say they overindulged this Christmas? Point them to this site. Better yet, bring them down for a new year’s fitness wake up 
Alright Colm,
just a quick question regarding the WOD’s, how come you don’t follow the wod’s posted on the flagship site, is it down to the equipment you have at your disposal, size of gym or what?
And is this the case with many gyms, that they stray from the original programme?
And how do you go about selecting the routine for your gym?
And finally, Any more open days planned for the future, missed the last one because of a Chris Brennan seminar.
Cheers and keep up the good work.
Colm and Shane, Best Wishes for Success in 2008. Hope to see you again over here in North East England. The boys are using my old fighting gym for a venue now so things are looking up.I enjoyed your cert diary blog, I’m planning to go over myself, prob to one of the fire dept ones, prob easier to get booked in for. I’m sure I’ll hear great things of you this year.
All the best.
Ben W
Chris,
I’m smarter than Coach
It comes down to equipment, size, scalability, and the demands of my athletes, alongside the scheduling.
Coach makes the point that an athlete will get the most benefit by training that which they’re weakest at, so if I notice a weakness in the athletes I’m training, I’ll incorporate more of those activities while maintaining the CF approach of varied routines.
Many great advancements have been made as a result of tweaking the main WoD, if you look at CrossFit Santa Cruz they’ll follow their own WoD. Since CrossFit is open source and purposely meant to be played with, we now have better incorporation of midline stabilisation from Kelly Starrett, powerlifting from Rip, Oly Lifting from Burg, and running from Mike Collins and Brian MacKenzie, to name a few.
As to scheduling, I’ll look over the CF archives, affiliate sites, and our own history as well as respond to feedback from the guys if they feel they’re straying one way or another.
Open day is coming soon, just need to sort out a day when I’ve the guys together.
Ben,
Cheers for the best wishes. I’d definitely recommend heading over for a cert. It’s humbling and inspiring at the same time.
Times for today:
Shane – 25kg – 10:52
Ruairi – 30Kg – 6:00
Before today neither of these had done full clean & jerks, working on hanging and power versions or the jerk in isolation. The technical demands alone made this workout tough. Nice work guys!
Cheers for the reply Colm, hope I can make it up to the open day.
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