So many cleans today!


First off, watch the video above. OK.. watch it again. That my friends is what a heavy clean and jerk should look like.



Today, a bunch of us were exposed to the Hero workout “Badger”. Quickly, we were forced to understand the meaning of pacing.  30 touch and go cleans?! 30 pull ups unbroken?! 3 times! Your goal at West and CrossFit is to maximize your intensity. Start keeping track of what reps and movements you can recover from. For example, a set of  2 touch and go cleans @ 185 lbs is much easier to recover from and maintain, than sets of 4 touch and go cleans @185lbs.  Be efficient! It’s not how fast you start, it’s how fast you finish!