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6
Feb

Tracy S

Darby Clean

Many of you may not know that Tracy Strubberg and Darby Seymour are sisters. They are both really impressive and Tracy is getting ready to tryout for our 2010 Games Team.

For those of you learning in our Olympic Lifting Classes, it's worthy to note Darby's extension in the picture. The idea is to drive hard with the legs while keeping the arms straight. She has achieved upward extension and the arms are just starting to bend as she gets ready to pull under the bar. As Mike Burgener says, "when the arms bend, the power ends." The arms will begin to bend as you move under the bar, not as an effort to lift the bar higher. Be patient, use those legs and the bar will cooperate!

Monday Strength/Skill Work: Back squat 5 x 5 x 3. This rep scheme is different and will work as follows. Perform your first 5 reps, then stand with the bar while a partner gives you a 30 second count. Then perform 3 more reps. That completes one set. Alternate squats with max rep kipping pull-ups and half-moons.


 
 

13 Responses

  1. Steph T.

    Looking good ladies! You both inspire me every day in class. Tracy's strength is incredible and Darby's form is picture perfect. Keep up the great work.

  2. Karen

    Looking great sisters!!! And I seem to remember way back when Darby told me she just wasn't sure about this crossfit thing I was doing. I am so impressed at how far you have come! You look amazing and have made unbelievable strides! Keep working hard!

  3. Darby Seymour

    I am so glad I have my Crossfit Friends to talk with…It's cult you know.. most people don't understand.. They think you are little wacky! Thanks for all the kind words!

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