Wednesday 091028 WOD

Squat clean 1-1-1-1-1-1-1 reps
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 The early days of CrossFit Malibu... oh, about  8weeks ago!

Here we go- a heavy lifting day.  Exciting for the On Ramp group who just completed their month-long introduction to CrossFit- this will be the first group WOD for many of them...CONGRATS!  This gang has banded together to keep the 5pm time slot on MWF and turn it into a group class!  Glad to hear it.

As you might imagine, the expectation for what gets done on a 1 rep maximum workout for a longtime CrossFitter is very different than what is expected, for example, from newly graduated On Ramp CrossFitters.

The longtimer or intermediate athlete knows they will warm up and then gradually do a few reps at 3-4 levels of increasing weight before heading into the really heavy realm of 85-90% of 1 repetition maximum.  Adding some weight as they are successful and then ending the workout when a personal record is achieved (YES, even if you PR,for example, in round 4!- you are done).

The relative newcomer will spend the day working the squat clean movement with guidance and supervision- as well as benefit from watching others' technique, mechanics, and method of engaging in this type of WOD.