Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Work to a heavy Snatch


3 rounds for time of:
400m Run
21 Kettlebell swings (53 lb./35 lb.)
12 Pull-ups

Compare to January 10. Post snatch loads and Helen time to comments.


13 ways Olympic Lifting is like Life, Weightlifting Academy


Speed Through the Middle

Random fact of life #5,714*: Slow people cannot lift heavy weights.

It’s true. Have you ever picked up a barbell and tried to lift a weight that a) you made the lift easily two days before and b) today feels 3 times heavier? Even if you try to muscle the weight around, you still fail the lift.

Why? Many times, it’s a lack of speed through the middle.

Think of those lifts that you made that were easy….you know exactly which ones I’m talking about: the ones where once the bar is overhead, you surprised yourself that it moved so fast and effortlessly. It’s a glorious feeling right? And when you hit it, you know you made a great lift!

And then you spend the next 10,000 reps trying to replicate that same effect.

In order to be a great lifter, you have to generate speed on the barbell. That does not mean gripping and ripping the barbell from the floor and trying to force the speed to happen. What it means is relying on your technique, being efficient in your movements, establishing patience over the barbell, and when you hit the sweet spot, you MOVE.

Here’s what it looks like – blink and you’ll miss it:

Notice at no time did he pull the barbell UP with his arms. He accelerated the barbell through a range of motion and DROVE HIS BODY DOWN under the bar. That’s SPEED THROUGH THE MIDDLE.

*By the way, 5,714 is the amount of career strikeouts by Nolan Ryan. Nolan Ryan was never slow. You shouldn’t be either – remember, SPEED THROUGH THE MIDDLE.

Post thoughts to comments.

Thursday WOD, March 28, 2013

4 thoughts on “Thursday WOD, March 28, 2013

  • March 28, 2013 at 12:39 pm

    85 snatch and my form needs some work.
    “Helen” not great today 10:36

    Great job Megan you almost got Kyle!

  • March 28, 2013 at 1:01 pm

    Thanks Amy!!!

    85# snatch
    Helen – 9:24 PR

  • March 28, 2013 at 3:13 pm

    Speed thru the middle-my weakness!
    I. Will. Get. Quicker.

  • March 29, 2013 at 7:04 am

    CrossFit Foundry
    13.4 test run. Not excited about this one. Going to do it Saturday morning.

Comments are closed.