Cleaning It All Up

Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Wednesday 111010 — – Click Here For Today’s Schedule 
Clean
12×1
–Rest–
21-15-9 For Time:
Power Clean (135/95)
KTE

Post Clean Loads and Metcon Time to Comments
For the strength segment, you will do 12 Cleans.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.   

For the Metcon, consider using a Clean load of 60% 1RM to maximize power output and intensity. 

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15

Knees To Elbows How-To and How-Not-To!
[youtube]http://www.youtube.com/watch?v=FfjroLb2mMA&feature=fvst[/youtube]