Workout Of the Day (Monday October 24, 2011)

Technical: 5 x 3 Cleans
For Time: Five Rounds of:

6 Hang Power Cleans (185/115)

12 Knee To Elbows

200 m Row

Stabilization: 75 KB Sit ups
Details: Great weekend this weekend for RCF, first off, Edgar and Evelyn Hernandez from Mike's Gym came to visit Midtown Strength and C

onditioning, we had 7 of

our people go take the Olympic Lifting Clinic and all had great things to say!

In other news for Olympic lifting, the Don Wilson Golden West Meet occurred this weekend, we had three RCF'ers compete, and three RCF'ers medal!  Not bad for some CrossFitters that are recreational Oly Lifters! Major congrats to 12 yr old Shea who was by far the youngest competitor and probably had the best form.  She went on to clean and jerk,with ease, over her body weight,  while Wes went up in weight class to still pull a medal, nice work guys!!!

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  1. Jennie October 24, 2011 at 7:11 am #

    And what about our third fellow RCF’r…. How’d he do???;)

    • gary October 24, 2011 at 7:29 am #

      He also medalled, didn’t you read? haha No props for him though for he shouldn’t have even done it, he isn’t exactly the smartest person when it comes to rest and recovery for an injury…

  2. K-Go October 24, 2011 at 9:06 am #

    Hard to imagine who that third guy is…I don’t know anyone who doesn’t heed his own advice about rest and recovery and who’s too humble to post about his first place medal. Weird!!!

  3. hutch October 24, 2011 at 1:56 pm #

    But heeding his own advice would leave him without 2 new prs and an astonishing 258 kilo total! Not to mention a throbbing knee… Nice lifting buddy!

  4. Todd October 24, 2011 at 10:23 pm #

    You guys it’s Gary! He’s the third one. He’s the one who works out hurt. He’s the do as I say not as I do guy who doesn’t rest enough. Buy the way it’s Gary’s first win ever in an Oly or CrossFit comp. So please repeatedly congratulate him in fron of others at the gym. He deserves it! 😉