This month's O-lifting focus
In case you didn't already know it, TUESDAY IS OLYMPIC LIFTING DAY. Every Tuesday, the programming features some version of the snatch or clean & jerk. SPOILER ALERT AHEAD...
For the month of May, we're focusing on the snatch. Today, we'll do several sets of two reps each of the full snatch. Power snatch if you must, but you should also know, this month's programming ALSO features a focus on overhead squats. Coincidence? NOPE. It's time to work on our overhead squats in order to clean up those snatches. There. I said it.
Next week we'll do hang snatches, the following week we'll break it down further into some high-hang snatches, and on the final Tuesday of the month we'll do a three-position snatch (each set will include a snatch rep pulling from the high-hang, the hang and the floor positions).
Some CFM students tell me they avoid Tuesdays because "I hate snatches." or "I'm so bad at that stuff." I've said it before and I'll say it again: we're all adults. It's up to you to decide which workouts you want to come in for, and which you want to avoid. BUT if you asked me for ONE discipline/sport/area to work on, within CrossFit, that would positively impact and improve ALLLLLL the rest of your CrossFit game & skills... I would say it's Olympic Lifting. Keep at it. Be patient. Listen to your coaches and push through the frustrating times. Eventually, after LOTS of reps, things will start to click. Trust me.
NO CLASSES AT CFM SATURDAY!
We'll hold ONE WOD Saturday at 10am over at the Piedmont Park Active Oval. So come for that OR PLEASE join us for the entire Field Day, Saturday morning from 9a-12noon. All proceeds benefit Strong4Life. Email Tirzah
if you'd like to volunteer or if you still want to register a team.
ANNIVERSARY PARTY SATURDAY 7-10p AT CFM!
Here's why you should come:
Someone's tongue might get stuck to this thing!
Today's snatch motivation:
Check it out as Elisabeth Akinwale (8th at last year's CrossFit Games) PRs her snatch at 190#
Ninja Training is tonight at 7 with Lindsay!
Meet at CFM at 7p OR at the Piedmont Park Active Oval at 7:15 (meet them on the edge of the Oval, at the stairs closest to the 14th St gate). Don't be late! These ninjas only stay in the Active Oval for warm-up... some days, they slither* off to other parts of the park by 7:25, so catch them before they enter stealth mode.
*Do ninjas slither? Traipse? Galivant?
Workout of the DayA. Snatch:
Rest 2-3 minutes between sets. DO 1-2 WARM UP SETS. Use 80-85% of your 1 rep max from last week.
B. For time:
10 double unders or 20 singles
10 abmat situps
And coming tomorrow...
20 min to find 1-rep max bench press
2 min to find max standing broad jump
1 min max plyo push ups
1 min max overhead lunges 45#/25#
No rest between movements/rounds.
Yoga with Beth at 12n & Rowing with Uran at 7p!