Jen Muirs boyfriend Forrest who trains up at CF South Bay wrote a great piece on their blog about her. Check it out here.

Already we have 19 people with entries in for the 2010 OC CrossFit Throwdown. Six people from our box and the rest from afield. It has been only a week since we announced this thing and already we are 1/5th full. Please get your entries in asap and secure your spot. Even if you dont plan on competing we still are in need of  judges and vollunteers in any capacity.

Todays wod works the jerk. Please watch these two videos before coming in to lift tonight. This one with Aimee Anaya one of the best females in the country here. Then check out this one with Jon Gilson.

WOD

Split Jerk

3-3-3-3-3 (work on “catching” the weight with a quarter squat/dip. This will lessen the stress placed on the shoulders/wrists on the eccentric part of the lift.) Technique, technique, technique.

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3 Rounds for time of:

50 Double Unders(see how many you can get in a row)

15 Knees to elbows

Coaches: Work the athletes through progression of push jerk with the pvc pipes. Then incorporate the split. Demo kipping movement for the knees to elbows and the superior cycle time that it provides.