WOD:
Shoulder Press 3-3-3-3-3

As many rounds as possible in 10 minutes of:
2 Muscle Ups
4 Power snatches (135 lbs./95 lbs.)
6 Wallballs

Post press weight and rounds completed to comments.

Power snatch vs. Snatch

Paukune and I were talking about the snatch on Saturday, and he asked me if a snatch required a full squat. I think I failed to give him a good answer because he kept asking, “Yes, but are you required to squat?” My short answer was, “A snatch implies there is a squat, so yes, squat under the bar.” What I failed to say is the movement of a snatch is to get the bar from the ground to overhead, and your job as an athlete is to meet the bar. Obviously, if the snatch is a light weight for you, when you meet the bar, you may be able to receive the bar directly overhead, therefore eliminating the need to get under the bar in a squat. However, if you are moving a crazy amount of weight around, unless you get your body under that bar, you aren’t getting the weight up and overhead. It’s not so much of a “squat”, as it is moving your body down and around the bar. (Which Mark, I think is what you were asking me….)

Today’s WOD includes a power snatch….you’ve got to get the weight from the ground to overhead. Use a weight that is going to challenge you, as well as be appropriate for you to maintain good technique. Catch some tips from Coach Burgener on the power snatch, then watch the Olympians snatch 400+ lbs.

Jerk can be front or back loaded. Post loads to comments.

Happy First Day of School!

What better way to celebrate the start of a new school year than by watching a group of kids lifting heavy! (When the kids get to clean and jerk, watch their feet, especially on the recovery of the jerk – all of the kids recover properly by stepping back with the lead foot and then stepping forward with the back foot. This method ensures the weight does not shift and stays properly centered over their body.)

Don’t forget if you have previously completed a CrossFit Level 1 certification, you must now take the Level 1 test to maintain your certification. There are two upcoming tests: Sunday, September 19 in Allen and Sunday, October 24 at GSX. It is free to register for the test (first time test takers); once you register for the test, HQ will send you a link that includes the material being tested. The tests are administered on the last day of Level 1 certification courses and are scored on site. You must take and pass the test prior to December 2011 to maintain your CrossFit trainer certification. There is a FAQ link on each registration link.

Post time to comments.

It’s been a week of girls…how’d you do?

Post time to comments.

Post rounds to comments.

A CrossFit classic….Dutch does 34 rounds of Cindy.

If you have attended a CrossFit Level 1 course and need to take the new L1 test, you have two opportunties coming up! Register now for June 6th in Allen or July 4th in Dallas. You have to pass the test in order to keep your L1 certification current. The test is free to take once; if you do not pass, a retest is $150. Click here to read more information regarding the L1 test.