Warm up:
200m Row
100m Run
10 Squats
5 Walkouts
5 Pull-ups

Clean & Jerk, 2-2-2-2-2, 60 seconds rest between sets

Snatch, 2-2-2-2-2, 60 seconds rest between sets

5 rounds for time of:

2 Muscle ups
4 Box jumps
8 Burpees

Post C&J/snatch loads and WOD time to comments.


Challenging Dan and Rich: Backflips and Handstand Walks, CrossFit Journal (free download)

Former SEAL takes on half marathon with donated lungs, Fox News


True story. During Saturday’s stretching session after class, I made the comment, “Stretching is my absolute favorite thing!”, to which Kyle said, “I never thought I’d hear you say that! Even more than lifting??” Ok, ok, so nothing is better than lifting something heavy 🙂

Now, I feel I need to clarify “lifting heavy”….it is not gripping and ripping the bar, throwing heavy weight overhead just because you can. Anybody can lift “something heavy” – that requires zero technique. What I love is lifting something heavy with great technique because it’s effortless, and for a split second, the bar and the heavy weight defy gravity and actually float. FLOAT!!! It doesn’t happen often, and for every one lift that is perfect, you miss 300 others. But that one….if you ever get to experience that, it’s pure magic.

OK, so let’s talk technique. This is Lidia Valentín (-75kg, Spain). Lidia snatched 120kg (264 lbs.) in the Olympics, and these two shots are the front/side views of her lift. She has finished the pull, and if you look at the bar, this is that moment when the bar is actually floating. How do I know?

Look at her hair. To the average spectator, it looks like she is pulling the bar up. But, if you look at her hair, it’s flying up — momentum forces her hair up because she is driving her body down and under the barbell. The bar is floating, and she’s got to get under it FAST. If she was pulling the bar up, her hair would be still.

Amazing right?!?!

One more thing… Look at the height of the bar in the first picture. That’s the highest the bar gets, and it only gets to that height because she “finished the pull”. What does that mean?

Look at this picture. This is “finish”. Lidia has pulled the bar from the ground, kept it close to her body and shrugged her shoulders. Notice the position of the bar in relation to her body and the position of her shoulders (behind the bar). Lidia has to have a STRONG shrug to generate momentum on the bar – remember, she’s trying to get it to float. This is the highest point of her “pulling the bar”; in order for the bar to get any higher (and float, see picture above), she has to generate momentum on the bar from the shrug.

Today’s advice: Keep the bar close. Focus on technique first because heavy weight always follows technique, never ever the other way around.

Post thoughts to comments.

Thursday WOD, September 13, 2012

11 thoughts on “Thursday WOD, September 13, 2012

  • September 13, 2012 at 3:33 am

    Guess what??? John has 10 more pounds to go to reach 100!!!! You know what that means – 100 Burpees are on the way!!!! GO JOHN GO!!!!

  • September 13, 2012 at 7:38 am

    155# squat C&J. 135# power snatch.
    WOD- 4:39 RX.

    Keep up the great work John! I am ready to celebrate with 100 burpees.

  • September 13, 2012 at 7:55 am

    I am excited for John, but not the burpees.

    I’ll blame Kyle beating me on my making a poor choice on ring selection this morning 😉

    Cleans: 205#
    Snatches: 155#
    WOD: 5:45 rx’ed

  • September 13, 2012 at 8:52 am

    Great job John!!! Keep it up. Very Proud of you!!!!

  • September 13, 2012 at 11:49 am

    Can’t wait John! Love me some burpees!!! Keep up the good work.

    110# c&j
    75# snatch
    5:33 WOD-sub 4 pullups/4 dips for muscle ups

  • September 13, 2012 at 3:19 pm

    Yeah John!! Can’t think of a better way to celebrate…well maybe a few! I will do every burpee in your honor no matter how long it takes

  • September 13, 2012 at 3:30 pm

    Great job John!! Keep up the hard work.

  • September 13, 2012 at 4:30 pm

    C&j-125#, snatch-85#
    WOD- 5:37 with sub

  • September 13, 2012 at 4:35 pm

    That’s awesome John, I hate burpees, but it will be well worth it!
    Snatch: got up to 135#
    C&J: got up to 160#
    I had a lot of technique issues to work out, thanks for all the help Amie!
    WOD: 4:09 Rx

  • September 13, 2012 at 4:49 pm

    To the lady who came in today for 5 pm and worked with Curtis for her first workout. Great job! The hardest part of this is just walking in that door the first time!

Comments are closed.