Karlina receives a power clean with a strong and stable front rack and a good partial squat position.
It's Whole Life Wednesday! How was your booze free week? It's very difficult during the holidays to stick with healthy lifestyle habits. This week our healthy lifestyle challenge will help us reduce our stress.
Sometimes, especially now, we can get addicted to "busyness." We feel like we have no time and we're always on the go. Our challenge this week is to take 10 deep breaths every day. That's it. Really.
Taking a 10 breath time out will help you lower your heart rate and initiate your natural relaxation response. It may seem like you have no time to relax, but just 10 breaths can go a long way to help you keep calm.
Here's how to do it. Take a normal breath, then for your next breath increase your exhale by one count. Try to increase the length of your exhales, over 10 breaths, until you can exhale for slow count of 5. Don't worry about the inhale for now. Just focus on 10 breaths with an increasing exhale length.
Notice how you feel after your 10 breaths. Are you calmer? Can you make better decisions? You can do this anytime you feel frantic. Take a moment and breath deeply and slowly. Good luck!
Take 30 Mins to establish a 3 rep max Clean and Jerk
The clean can be received in a power, squat or split position. The jerk can be recieved as a push or split jerk.
The 3 rep max does not need to be unbroken or touch and go. You can take less than 5 seconds to reestablish your set-up and grip.
After you have established your 3 rep max, strip your bar to 75% and complete the following
On the minute for 10 minutes perform
1 Power clean and 2 jerks @ 75% 3RM
Jerks can be push or split
Today's workout is practice and training for the clean and jerk. Olympic lifts are unparalled for developing power, strength, speed, coordination, flexibilty and balance. If you want to rapidly improve your Olympic lifts, consider taking Coach Heidi's 5 week Olympic Weightlifting seminar. It meets Tuesdays and Thursday 1-2:30pm from Jan 10-Feb 9. Click on the button below to register.
Record your WOD on Beyond the Whiteboard.
Do you need CrossFit or yoga gear? Click on the links below to buy through our Just Strong, Reebok, Rogue or Hylete Affiliate share sale programs. These are affiliate links and our gym will be compensated if you make a purchase after clicking on these links.
Check out our Flickr page!