Gitty-up time!


Gitty-up time!

AMRAP in 10min
10 Shoot-throughs
5 Turkish Getups

Clean Lesson: One common violation in the clean is pulling to early with the arms, as shown below. Trying to ‘muscle’ the bar up with your arms will limit your ability to clean a maximal load. Adding more weight to your clean will not improve it. You must practice this with lower weights to burn it into your muscle memory.









Below, Darrell is keeping his arms more straight on the pull

45 Responses

  1. Patrick

    WU x 2

    Reached my goal of 5 Handstand Push Ups. Late by 9 days but I’ll take it considering a few minor injuries that got in the way.

    AMRAP in 10min
    10 Shoot-throughs
    5 Turkish Getups (35#)

    4 rounds flat

  2. Kevin

    Warm-up with some TGUs
    35-53-65(bar)-95(bar only right hand)

    AMRAP in 10min
    10 Shoot-throughs
    5 Turkish Getups (53#)

    3 rounds + 3 TGUs

  3. Steph F.

    WU x 2
    Cash-in shoulder prep
    Practice Turkish Getups

    AMRAP in 10 min
    10 Shoot-throughs (did 5 pushups from feet then from knee)
    5 TGU (20#)

    3 rounds + 3 shoot-throughs

  4. Corinna

    WU x 2

    Strength: Practice Turkish Getups

    AMRAP: 10 minutes
    WOD: 10 Shoot-throughs
    5 Turkish Get-ups

    Rounds: 2 rounds + 9 shoot-throughs

    WOW! Just when I think that I am not too bad at this thing called Cross Fit, I complete a work -out like today’s and I am quickly humbled! My lack of flexibilty was painfully made obvious to me during today’s WOD! Just one more thing to improve upon!!

  5. Kerri

    Hey Kevin,
    We needed to book a 530 instead of our 415 since we are still working on report cards. Could you please free up those 3 spots! (Kerri, Cecile, Beth) Thanks.

    1. Gabrielle

      I hope you girls are all doing well – seems like forever since I last saw you! Hopefully we can catch up when I’m done with my exams πŸ™‚ Back to my books! wow is it ever easy to procrastinate on studying πŸ˜‰

      1. Kerri

        It has been forever Gabrielle!!! We miss you! Good luck on your exams….you’ll do great. :)Yes, we will have to catch up very soon.

  6. Sonia

    Turkish getups – 20-35-40, then with the 35 bar

    amrap 10 min
    10 shoot throughs
    5 Turkish getups (35lb)

    3rounds + 10 s.t. + 1 Tgup

    This was tough on the shoulders but a good one to work on for shoulder stability!!

      1. Amanda

        Hurry up and get them over with so we can have you back to the gym!! It’s not the same without you!!
        Oh yeah…good luck too. πŸ™‚

  7. Jeff

    Hotel WOD in Nfld:

    Handstand Pushups (strict) β€”> 17 consecutive.
    Matched PR.

    Signal Hill Run β€”> 16:57
    33 second PR.

    Yep… same WOD I did Tuesday… but better. πŸ™‚

  8. Pierre A.

    WU x 2

    short on time, no strength work

    did yesterday’s WOD.
    AMRAP in 14 minutes:
    7 deadlifts – 7 hang squat cleans – 7 push jerks
    Weight: 135 lbs., no drop during rounds
    Total: 6 rounds + 7 deadlifts

    As everyone said, killer grip workout as confirmed by the ugly handwritting in my WOD book after the fact!

  9. WU x 2

    Turkish Getups – 20-25-35 & 35# bar with right arm (chickened out on trying the left)

    AMRAP in 10 min. of:
    10 Shoot Throughs (Knees)
    5 Turkish Getups (25#)

    2 rounds + 5 ST


  10. Gabriel


    Cashin: Shoulder prep

    Practice Turkish Getups – 25 and 35#

    AMRAP in 10 min:
    10 Shoot Throughs
    5 Turkish Getups 35#

    2 rounds 10 shoot throughs

    Great work 5:30 crew!

  11. Mario

    Pull-ups x10, x15 (No Bands, Woohoo!!)

    WUx2 (KBS instead of pull-ups)
    Cashin: Shoulder prep
    Practice Turkish Getups – 25-35-45bar-53#

    AMRAP in 10 min:
    10 Shoot Throughs
    5 Turkish Getups 40#DB
    Result: 2 rounds + 7 shoot throughs

    Good job everyone!!

  12. Gillyon

    CW x 2
    Practice TG
    1 kipping HSPU πŸ™‚

    WOD @ 25lbs
    2 rounds + 10shoot throughs

    Fun time at the gym. Missed working out with you, Mrs Carter!

  13. Amanda

    CFWU x2

    Strength: Practice Turkish Getups

    AMRAP in 10 minutes:
    10 Shoot-Throughs
    5 Turkish Getups (20#)

    = 2 rounds + 8 shoot-throughs

    Good job on your HSPU Gillyon πŸ™‚

    1. Amanda

      My book says that I only did 2 rounds + 4 shoot-throughs…but I remember counting 8, I was desperately trying to get to 10 before time ran out.

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