11/20 Friday

Yoga Instructor Tami has great hip extension in this power clean. 
We are all on a path toward the best expression of ourselves. What's the secret? Coach Gassman sums it up in 100 Words:

• ​Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
• Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. 
• Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
• Regularly learn and play new sports.

Today's Workout
​Power to the People Deadlift Day 10
or 3 rep max hang power clean
then, 
As many reps as possible in 7 min of:
2 Power Cleans, 155/105 lbs or 75% of your 3rm HPC
2 Pistols
Increase by 2 reps each round, score is total reps
This is a workout from the CrossFit mainsite 10/2/15.