One piece at a time
Nick |
11/19/2014 |
3
Â
When most of us are first introduced to olympic weightlifting, the sheer complexity of the movements can be quite daunting and downright confusing. Â We use drills often to help us clean up and focus on various aspects of each lift so as not to overwhelm our brains with too much to think about all at once. Â Today’s complex will help us in such a way by allowing us to focus on the “up” and “down” parts of the snatch separately.
The muscle snatch will take care of the “up” for us. Â Once we start this lift, the bar and our bodies only move upward. See the link below for a very detailed explanation, but this drill will help us make sure we’re fully opening our hips and getting a high and aggressive turnover with the elbows.
Once we lock that in, the overhead squats will allow us to focus on the drop in the snatch in a controlled fashion, building solid motor patterns that we can then rely on when we do a full snatch and are looking for maximum speed and explosiveness.
This is drill work – the weights will be limited by our ability to execute the movements with precision and consistency. Â Pushing the load heavier than we can do these movements perfectly will only hinder our progress.
STR/SKL:
+
3x OHS
WOD:
AMRAP 16
100′ bear crawl (forward)
16 dumbell snatch
Announcements:
Our Thanksgiving schedule will be as follows:
|
Wednesday, November 26
|
Day Before Thanksgiving
|
Reduced Schedule: Closing Early (Open gym 5-6:30pm but no evening classes, morning and noonclasses still on)
|
|
Thursday, November 27
|
Thanksgiving
|
Closed
|
|
Friday, November 28
|
Day After Thanksgiving
|
Reduced Schedule: Open Late (No morning classes, noon and evening classes still on)
|
Our friends at CrossFit Fenway are hosting a very special Last Mile WOD to fight Ebola in Liberia on November 22. Last Mile Health is a local non-profit in Boston that operates on the ground in Liberia fighting the Ebola epidemic. (We’re using Crowdrise to help raise funds for them.) How can you participate? Start a fundraising page (just takes a FB login) and ask your friends and families for donations… invite friends to do the same or even to come work out with us on November 22… and then come on down and have a good time with the team from CFF and CFSV! Or, just go to JT’s fundraising page and make a donation to the cause.
STR: 90#
WOD: 8+90′ @ 35#. Started out alternating the DB snatches to conserve energy, then switched to 4/4/4/4 for speed and efficiency in the later rounds.
Kirsties snatch face is the best 🙂
Dude… phrasing!