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.

 
 

Comments

[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.

[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!

[Trey]

Damn, those are two tough-looking athletes!! You're both amazing...keep making me look bad every other day!

[Melissa Hurley]

AWESOME!!!! You both are amazing!! Definitely inspiring to me.

[Dawn Wilhelm]

WOW!!! Talk about two incredible athletes. I really enjoy having the opportunity to work out with both of you!

[Melissa K.]

Lookin' good, sisters!

[Jennifer Kahle]

You girls are inspiring! Love working out with both of you.

[Sharon D]

Awesome work girls!!!

[Kara]

Looking good sisters! You both look like rocks!!! I am sure Dwight is proud of his girls.

[Brian R.]

Time for a CFVP calendar, I think!

[Christy fisher]

You girls are inspiring! Special thanks to Tracy for introducing me to Crossfit! Hope to meet you soon Darby!

[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!

[christina peterman]

I will be cheering you on in California for sure! You guys rock! When I grow up I want to be just like you girls!