Wednesday, 9-3-2014


Wednesday, 9-3-2014

Our September Newsletter has been emailed to members.  Here’s a quick piece I wrote from the Newsletter which I think is fitting for the Tuesday O-lifting sessions as well as the strength/skill work:
Did you know that there is a difference between an “Olympic lift” and a “Power Lift?”  O-lifts consists of two lifts: the Snatch and the Clean & Jerk.  Power Lifts consist of the Back Squat, Bench Press, and Deadlift; the Overhead Press could be included as well. 
This is a very general summary – Power Lifts are more isolated and strength and power driven while O-lifts require more skill, flexibility, and accuracy along with power, speed, and strength.  To improve at both, you need to improve your strength & skill simultaneously.So which is more important? This depends on your background and coaching philosophy, but I personally believe that the Power Lifts are excellent auxiliary strength movements for the Olympic Lifts. 

We know….Olympic lifts can be super intimidating.  They can also be SUPER frustrating to learn.  However, if you master the O-lifts, then you will not struggle with the skill of ANY other barbell or awkward object movement, thus keeping you safer and improving your CrossFit efficiency

On top of our current lifting schedule (Tues & Saturday O-lift classes), we offer a few hours a week where members can get private to small group Olympic Lifting coaching.  Please see our “weightlifting & competitor” hours on our schedule. We plan to expand the hours soon as well.

Thanks for taking the time to read and happy lifting =)

–          Coach Z

Workout of the Day
Every 2min for 14min (7 sets total):
2 Snatches
*Increasing weight each set
*These are “Full” Snatches.  Perform Power Snatches if you have not yet developed the full lift.
*Aim to go heavier than loading from 2-weeks ago.
Partner WOD
6min Max Distance Air Dyne
1min Rest/Transition
6min Max Distance 100m Sprints
*Only one partner may work at a time.
*Split up work/rest intervals and get as far as you can during the 6min of Air Dyne/Running (ie 30sec on 30sec off)
Post your scores to the Whiteboard.