WOD:

Front squat 2-2-2-2-2-2-2-2-2-2 with 1 minute rest between sets

Post loads to comments.

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The greatest total of all time….Naim Suleymanoglu is pound-for-pound, the strongest weightlifter ever. He’s 4’8″ tall and is the second man in the world to clean and jerk three times his body weight. In the video below, he sets two new records for the snatch (152.5 kg/335 lb) and clean and jerk (190 kg/418 lb). Suleymanoglu weighs about 130 lbs.

I hesitate to post this next video for fear someone might actually try it…

Post thoughts to comments.

WOD:
Five rounds for time of

3 Power snatches (115 lb./85 lb.)
4 Box jumps
5 Handstand push-ups

Post power snatch loads and WOD time to comments.

Power snatch vs. snatch

The only difference between a power snatch and snatch is where you receive the bar. In a power snatch, when the bar is overhead, your legs will be slightly bent – think of it as a 1/4 of your normal squat depth. In a “full squat” snatch, you squat all the way down under the barbell (in Olympic lifting circles, it’s just called a snatch).

The video below is a full snatch. The positions are the same from the ground to overhead in both the power snatch and the snatch, and Chigishev has superb technique. When you watch the slow-motion, be sure to watch the path of the bar and the height of the bar – notice the bar doesn’t get very high, and he pulls his body DOWN under the bar.

Beautiful.

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The art of sprinting….watch Usain Bolt, the fastest man alive, run 100m in slow motion. Check out where his feet land (under his hips) and how he uses his legs to drive forward. Pretty amazing.

Post thoughts to comments.

WOD:
5 rounds for time of

5 Back squats (225 lb./165 lb.)
25 Sit ups
25 Push ups

Post press loads and WOD time to comments.

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I came across this super easy chicken recipe last week, Chicken-a-la-camille, and it was really great! I added sliced roma tomatoes to the pan to bake because you can’t go wrong with roasted tomatoes!

How do you navigate the food goodness during the holiday season? Are you all in for celebrating and enjoying all of the special treats? Or do you try to stick to a disciplined/clean diet?

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A couple of weeks ago, I was working on snatches, cruising along, and then it happened….I was reminded of one lift, one snatch that went horribly wrong.

I don’t even know how the conversation started, but Dusty and I were talking, and next thing you know, we were talking about that one lift. (I will spare you the details, and we’ll say it’s a miracle I didn’t break my nose. I can, however, say I know my nostrils are capable of touching my eyeballs.) That one lift, that even though was three years ago, I remember very vividly. And the problem is, as soon as I gave it just a little bit of attention, I was literally so afraid of the bar, I could not lift a measly 95 lbs.

My mind got completely in the way.

Our biggest obstacle in Olympic lifting, and in any CrossFit WOD for that matter, is our mind. It gets in the way. It tells you that you “can’t”. It tells you to stop. It convinces you that you aren’t fit enough, strong enough or fast enough, and sometimes, our minds win. Not often, but there are times….

So how do we beat it and get our mind out of the way? I asked Coach Burgener, and he said, “Amie, mentally, you have to overcome your fears. In the great movie, ‘The Last Samurai’, during one of the joustings with the wooden swords, a young samurai comes up to Tom Cruise and says: TOO MUCH MIND!!! MUCH MIND! NO MORE MIND!! What he was saying was…..LET IT GO….RELAX….LET IT HAPPEN!!! Amie…..NO MORE MIND!!!”

I wrote “NO MIND!” on the top of my lifting shoes to remind me to get my mind out of the way and just lift and have some fun.

Post thoughts to comments.

WOD:
Tabata Wallball
Tabata Pull-up
Tabata Wallball

If you’ve never done Tabata before, get ready for the most fun minutes of your life! It’s eight rounds total; round 1, you do as many reps as possible of the exercise, then rest for 10 seconds. Repeat for seven more rounds. Do all eight rounds of wallballs, then move to pull-ups (do eight rounds), and then eight more rounds of wallballs.

Post OHS loads and Tabata score to comments.

Tabata strategy:

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CrossFit HQ announced the CrossFit Games 2012 format!

From the comments: Details about how to register as an athlete, rules/standards, key dates and locations for the season, and much more will be announced later on. Included will be information about who can be on a team, how the team will be scored, and other competition information. Keep training hard and check back often!

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Clean and jerk videos from last week, starring Bo and Josh!

Bo and Josh both PR’d C&J – congratulations!!! Thank you both for letting me use these videos for the CrossFit Olympic Lifting Cert page too!!

(Josh PR’d right before this lift, and of course, I didn’t get it on film…this is a good lift too – he missed it at the bottom of the jerk, but it’s a solid lift!)

Post thoughts to comments.

400m Run
25 Hollow rocks
400m Run
25 Sit-ups
400m Run
100 Flutter kicks
400m Run
25 Toes to bar

Post time to comments.

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Don’t forget – FGB6 is tomorrow, 9am at Luke’s Locker!!

The 10 best mobility exercises for runner, Competitor

Periodization, Burnout and Balance, My Athletic Life

For those of you who travel often, bookmark this site — CrossFit Map!

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Interested in attending a CrossFit course? Below are upcoming courses in our area! If you are interested in registering, register early because many courses do sell out.

CrossFit Level 1 Cert, October 15 – 16, CrossFit Strong (Dallas)

CrossFit Football Course, October 7 -8, CrossFit Dallas Central

Kettlebell Course, November 5 – 6 at CrossFit White Rock

Olympic Lifting Course, November 19 – 20 at CrossFit FX TX (Allen, TX)

Post thoughts to comments.