It's been quite a busy week so I apologize for my lack of substantive posts of late. Today was going to feature a "Hero" WOD but given the volume from earlier this week, we'll tone it down a bit especially as we get into 14.3. It will feature something along the lines of a Hero WOD, called "The Chief". 

The basis for this WOD as posted by CF HQ: "Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country."

Speaking of badassery, check out this video of Kendrick J. Farris who set the American Record in the C&J at 211 kilos in the 94 Kg weight class. You'll notice a couple things: he is fast getting under the bar in the clean, he absolutely uses that stretch reflex to shoot out of the bottom of the squat, and his jerks are done all as push jerks, which speaks to his flexibility, strength, and power. If you pay closer attention, you'll see that there is this moment at the bottom of the clean where the bar bends from the weight and sudden deceleration before quickly oscillating upwards- timing the coming out of the squat with the oscillating of the bar, can be useful and greatly aid a lifter, as you see here. 

 

STRENGTH
A. Tabata L Sit Holds (Paralettes/PU bar)
B1. 3 x 10 Strict Pull Ups
B2. 3 x 10 Good Mornings (AHAP)


METCON
"The Chief"
Max rounds in 3 minutes of:
3 Power cleans, (135/95)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

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