Here is great blog post from Glenn Pendlay please read it.

Talking about perfect positions and technique have a look at this slowed down clean from current Olympic Champion Lu Xiaojun what a perfect visual model. I am also amazed every time I see him squat jerk…blows my mind. At normal speed what how easily and quickly he stands up out of the hole!!

3 Position Clean.
Focus on positions.
Load by feel.


5 Rounds For Time:
5 Deadlift 40/30kg
4 Squat Clean
3 Jerk
2 Back Squat
1 Snatch Balance
200m Run
You cannot drop the bar during barbell complex or a kitten will die somewhere in the world.

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How to Register For the 2013 CrossFit Open

There are a load of names on the board but only 11 show up as registered on the Games site.  In case you did not realise you have to a register online for the Open.  Here is a guide:


Team RCFV WOD tonight 7:30pm – hit the Team RCFV button to see what is in store.



12 Minute running clock:

Athlete to complete 100 Kettlebell Swings 24/16kg and in the remaining time complete Pullup, Pushup, Squat Ladder.

1 Pullup, 1 Pushup, 1 Squat
2 Pullup, 2 Pushup, 2 squat etc….

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A. Back Squat
5 reps @ 65% 1RM
4 reps @ 75 %
3 reps @ 85 %
2 reps @ 90%
1+ reps @ 95 %

B. Annie
Sit ups
Double unders

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Some GTOH help….honest….


For Time:
15 GTOH 60/40kg
800m Run
50 Wall Ball 9/7kg
800m Run

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