APR 9 2014
Friday Night Lights – Friday at 7:30PM
2014 Spring into Summer Nutrition details – Saturday 9AM
FREE Class Saturday at 11AM
We had some great PRs yesterday with a few people hitting (or breaking) the round numbers. Ty hit 200lbs while Heather and Rachel Snatched 100lbs and 101lbs. I’m probably missing a few since I didn’t get a look at the full board yet. Everyone did a great job!
However I always seem to have the following happen whenever we Snatch heavy: “My Snatch PR has been the same for months and months and I don’t know why! I hate Snatching and I’m not good at it.”
Everything is Connected
I’ve often written about realizing how much HONEST effort you put into your CrossFit and how the amount of effort creates the speed of results. If that reads new to you please reread it a couple times until you fully understand that the speed of your progress is completely determined by YOU and the AMOUNT of EFFORT you put in.
Recently we moved away from percentage-based squat cycles during The Open and a few athletes asked me for programs to continue squatting during Open Gyms. They put in extra work and most PR’d their Back Squats already in the last 2 weeks. More Effort = Faster Results.
WAIT! This is easy to understand with something like squatting. It is incredibly complicated with something as difficult as Snatching. Why? Because everything is connected.
How much ATTENTION do you give to your warm-up Drop Squats? Do you make sure you don’t jump forward? Do you set your feet at your pulling position before each rep? Are you as FAST and EXPLOSIVE and TIGHT in the movement as possible? Do you evaluate your landing position for each and every rep? Do you make changes based on those evaluations?
YOU SHOULD BE!
When we do the Oly Warm Up are you as tight and precise as possible? Do you move the bar as though it has lots of weight on it? Do you spend time working your Sotts Press because you’re bad at it? Do you feel where the bar hits your hip? Does it hit your hip?
Do you watch videos of other Olympic Lifters? Do you geek out on Triple-Extension vs. Catapult? Do you know the difference? Which one we do?
Do you use Open Gyms as times to work on things that will make you better? Not just putting weight on and doing more reps but really evaluating WHAT IS HOLDING YOU BACK and then working on that?
Understanding that Everything is Connected is especially true for success in Olympic Lifting. If your practice and warm-ups are lazy, your lifts will be lazy. If you avoid working your weaknesses because they’re hard then you will fail at the edge of that weakness instead of realizing your true potential. If you don’t understand that a “1RM Snatch” is ALWAYS and has ALWAYS been a “Squat Snatch” and WHY that is…
Then it is no surprise that you haven’t PR’d in a while or that its taken 6 Months to go up 5 lbs.
Circling back around… Understand that if you don’t want to put in all of that work above THAT’S FINE. CrossFit isn’t all about Snatching. Being stuck at your Snatch for long periods doesn’t make you a failed CrossFitter or a bad person or mean that you should quit. But if you’re wondering why and truly want to improve you must realize that everything you do in the gym is connected to everything else.
1RM Power Clean
Max Effort Unbroken Pull Ups (no more than 2 attempts)
15 KBS (1.5/1p)
5 Wall Climbs