Archive for May 2, 2013

Friday 20130503 Open Workout

Posted: May 2, 2013 by totactfit01 in Uncategorized
4

Day 92 of the 100-Day Burpee Challenge!

WOD:

Today we start the next evolution of the Strength piece we have designed for all of you athletes.  Today we begin a shift towards a period of working two of the more complex, but essential and beneficial lifts out there.  The Olympic Lifts; the Clean & Jerk and the Snatch.  We will see these lifts over and over again (and their variations) in both the S/S/S piece and the WODs.  We have helped build a good base of strength in the basic movements, now we add speed, coordination and accuracy to our lifts. So, to help set a baseline for the next couple of months, today’s WOD will be…

CrossFit Olympic Total

Christine-Girard SnatchClean and Jerkpics courtesy of USAW

Snatch 1-1-1

followed by…

Clean & Jerk 1-1-1

Post total of best successful Snatch and Clean and Jerk to Comments/LogWOD

If you were here 27Aug2012 (click here for a refresher), see if you can move up from your total you hit that day.

This workout will be done in traditional Olympic lifting meet fashion with all eyes on one athlete at a time. This is a really awesome opportunity to set a new PR on your olympic lifts as well as improve on your Oly skills. Don’t miss it!

Here are some basic precautions that need to be followed for safety:

  1. Don’t be stupid. Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
  2. Don’t be greedy. Learn to recognize the difference between greed and ambition, and be merely ambitious.
  3. Don’t be pig-headed. If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.
  4. A good rule of thumb with 3 attempts is: Know.  Think.  HopeFirst weight is one you Know you can get. Second weight (as long as you made the last) is something you Think you can do (such as your current PR). Third weight (as long as you made the last) is something you Hope you can get, such as a new PR.

Videos courtesy of Team USA.  Jim Schmitz, 3-time coach of the US Olympic Weightlifting team.  In the first video, coach Schmitz goes over the finer points of the snatch.  Yes, we will be going full squat on these today.

And in video 2, he covers the Clean And Jerk.

Cash Out:

More mobility work

Build on what you did yesterday