Thursday 120921 Barbell complex AMRAP

***Thursday 6pm event in Elkins Auditorium at Pepperdine University.  A couple of top CrossFit Games competitors will do "Fran"in a lab type setting while wearing a portable gas exchange unit under direction of sports medicine students.  Cooker and Holden will give an overview of the physiology of Fran during the WOD, after Mike gives a short talk about the movements with Laurie as the demo-athlete.  ALL are invited and HIGHLY encouraged to attend.
Get a map of campus here or at one of the guard gates at an entrance.  Park at Firestone Fieldhouse, walk up many many many stairs to the center of Adamson Plaza (the fountain), the walk takes 10-15 minutes.  Elkins Auditorium is right there next to the fountain.

On Tuesday there was a lot of jumping.  Over the barbell lateral jumps, broad jumps and then there was an hour long double under clinic.  Definitely more jumping than most of us do for an entire week... and guess what?  A few people came in on Wednesday with really sore shins, achilles/calf tightness and an achy knee or two.  An hour of jumping is A LOT!  This is a good reminder of a major pitfall of specificity training.  Engage in a movement in excess and you run the risk of overtraining- the muscles, the joint capsule and up/downstream joints.  As we train across a broad variety of movements it gives us the opportunity to get better at many different activities- it also gives us a break from repetition... which is one way we are able to keep our repetitive motion injuries at bay.  

6PM CLASS does NOT meet today... instead: attend our CrossFit HQ/Pepperdine Sports Medicine Event on campus from 6-7pm.

Thursday's WOD: classes at 6 and 9am,  4pm but NOT 6pm.  

Fundamentals at 8am, Kids class at 3:15pm.

As many rounds as possible in 10 minutes, with a 45/30kg barbell, of:

Hang power clean, 7 reps

Front Squat, 5 reps

Push press, 3 reps

1 single, solitary Burpee