CrossFit Games Master’s Chipper:

10 Handstand pushups
20 Wallballs
30 Toes to bar
40 Power cleans (135 lb./95 lb.)
50 Burpees
60 Sumo-deadlift high pulls (75 lb./55 lb.)

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Many thanks to everyone who came out on Saturday for the Olympic Lifting Challenge!! It was such a fun day, and many PRs were set!!! Several CF7ers competed as well as watched! Many thanks to Teresa for taking pictures as well 🙂

Congratulations to Dusty and Summer for taking first place! Final results:

I put the entire photo gallery on the CF7 Facebook page here!

These two pictures of Ryan and Lauren are my favorite because they captured the very best part of the snatch….it’s an optical illusion because to a non-lifter, it looks like Ryan and Lauren are pulling the bar up. In reality though, they are both pressing their body DOWN and around the barbell. How do you know the difference? Check out Lauren’s ponytail – it can only fly up like that if she is going down!!

Pressing your body DOWN and around the barbell is one of the most explosive and sometimes challenging things to learn. Often, we are “afraid” to get under the barbell because it makes no sense to throw your body underneath heavy weight, right? But the fact is, we simply aren’t strong enough to pull the weight overhead. If you want to snatch or jerk a heavy (and I mean HEAVY) weight, the only way to do is to press your body DOWN and around the barbell.

Imagine an Olympic lifter in the 69kg class (155 lbs.), and he is going to snatch 400 lbs. overhead. Once he pulls the bar from the ground, there is NO WAY he can pull 400 lbs. up and over his head. Watch this video and see how far up the bar travels – it gets about waist high, and at that point, the athletes press their body DOWN. It’s the only way to get that much weight overhead. Look at Ryan’s and Lauren’s pictures above again – that’s EXACTLY what they are doing too. Cool, right??

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PS I used a few photos for a “Coach Me” photo gallery on the CrossFit Olympic Lifting Cert page on FB too. We’ve made a few of these galleries to help other coaches develop their “coaching eye”…Thank you guys for being my guinea pigs! Check out any coaching tips, and if you see any from “crossfit olympic lifting cert”, those are Coach B’s comments.

Monday WOD, August 8, 2011

8 thoughts on “Monday WOD, August 8, 2011

  • August 8, 2011 at 7:50 am

    22:00 Rx except for 95# press instead of HSPU;

    Also Summer is a miracle worker if you have an injury. I was in a lot of pain with no use of my shoulder on Friday and pain free on Saturday.

  • August 8, 2011 at 8:53 am


    subbed 95# press, 95# power cleans, 53# sumo deadlift

  • August 8, 2011 at 9:43 am

    18:20 great workout!!

  • August 8, 2011 at 10:37 am

    High Altitude Crossfit 16:11


    KB Swings 53#
    Box Jumps
    Goblet squats

  • August 8, 2011 at 12:00 pm

    as rx’d: 13:50

    great class this morning.

  • August 8, 2011 at 12:04 pm

    Lokey, there wasn’t anything great about this workout!!! 🙂

    Couldn’t get going this morning and cut all of the reps in half starting with toes to bar. None of my HSPU would have counted either. 15:58.

  • August 8, 2011 at 7:03 pm

    30 minutes flat. That was rough.
    On the up hand minus the subbed HSPU with 65# press I did everything else as posted. So close to RX *sigh* I did 4 HSPU’s to warmup and couldn’t get the kip together for the wod, oh well.

  • August 8, 2011 at 7:09 pm

    Dude… 21:46 RX

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