"Pheezy" Friday!

WOD

Good-mornings - Repetition Effort (RE) - Lifting sub maximal weight to failure.
*RE Builds Muscle and Muscle Endurance
5 sets of 5 reps at 55-80% 1RM

Then,

CrossFit Hero WOD - "Pheezy"

3 rounds for time of:
5 Front Squat - 165# M/115# W
18 Pullups
5 Deadlifts - 225# M/155# W
18 Toes-to-Bar
5 Push Jerks - 165# M/115# W
18 Hand-release Pushups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

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WOD Demo with CrossFit Generation - video [wmv] [mov]

The good-morning is an essential exercise in the Westside Barbell method and is often trained to near limit maximums. Developing strength in the lift aids in the recovery of a "bad" squat, reducing the risk of injury. Properly applied, it can also strengthen an individual's deadlift; for this reason, it is a key exercise in the conjugate method of training this lift.

In Olympic weightlifting, the good-morning is used as the most efficient assistance exercise to train the second phase of the clean or snatch pull and bases of squat positions in snatch drops and clean squat positions. In this variation, the lifter will descend, reverse direction, and accelerate the ascent, rising up onto the toes at the conclusion of the lift. This mimics the rapid hip extension and subsequent toe-rise during the clean and jerk or snatch.

Comments

[CrossFit Flagstaff]

Liz - 16:51 2 Rds 65#/105# (8 jumping pullups in 2nd round)
Chelsey - 2 Rds + FS and 16 pullups at 20:00 (Rx'd wgts and movements)
Karry - 21:44 115# FS/ 155# DL/ 105# PJ
Tara - 21:16 RX'd

[CrossFit Flagstaff]

Eileen - 19:35 Rx'd