BB Gymnastics
1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat
Conditioning (pick one)
(a) 7 minute AMRAP of:
Burpees
(b) 10 Min Cindy
5 Pull ups
10 Push ups
15 air squats.
Do not cheat on your push ups (perfect form, back stgraight--> You know who i'm talking to here)
Do not cheat on your air squats. Hip drive is so important in everything you do when generating power, why would you want to burn in muscle memory 15 times a round where you DO NOT open your hip fully? (again, you may know who is being talked to here).
OUTLAW READING
OUTLAW READING
The importance of Olympic Weightlifting for the "Sport of Fitness".
1) General Introduction:
The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force. – Artie Dreschler
Mr. Dreschler literally wrote the book on Weightlifting. Clearly he wasn't writing to competitive exercisers, but his comment could not be any more appropriate in relation to our sport. I say this at every camp, and I'll say it again here: Rich Froning has the highest WL total of any Games athlete—Rich Froning has won the Games twice.
The debate on the importance of WL should stop with my last statement, but fools will continue to quarrel. So, here's a quote from "Were the Games Well Programmed" on Anders Larson's CFG Analysis site:
What is clear from this is that HQ puts a large value on the Olympic lifts. The clean and snatch were worth a total of 5.35 events on their own! Add in shoulder-to-overhead (0.67) and that's more than 6 events worth of points based on the Olympic lifts. Although I am a big fan of the Olympic lifts myself, I do think the snatch in particular was over-valued. It was worth nearly 14% of all the available points, including 20% of the Open and 17% of the Regional.
These are actual numbers and facts, not opinion about what you "think" will be programmed. Larson has also added up the total point values for every movement tested during both the 2011 and 2012 Games seasons. If you include only the Snatch and Clean & Jerk, they are worth 20% of the total point value. If you add accessories, you have 36% of the total point value—read that again, except in all caps: THIRTY SIX PERCENT. I can and will talk about exactly how the lifts develop the athlete from an overall perspective, but strictly from a sporting perspective, that's a lot of points.
We are not programming for and coaching athletes to be Olympic Weightlifters. Our athletes success in Olympic Weightlifting is secondary to the fact that to be successful in the "sport of fitness", they must be good Weightlifters. Rich Froning's 293kg Total (in f-ing Nanos), would have been good for 3rd place at the 2012 American Open. Rich Froning is the two-time CrossFit Games champion.
Tomorrow - 2) Science
