Wednesday

WOD:

Hang Snatch 3-3-3-3-3

The lift will start from the hang position at the hip and will be received in the bottom of a full squat. 

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Jeane Lassen Hang Snatches 95kg (209lbs) at a body weight of 75kg (165lbs). Yeah fellas, it’s a chick.

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This Week: From The Ground Up

Continuing with the theme of building a solid foundation from the ground up, let’s talk about the Olympic lifts.  There are only two Olympic Lifts; the Clean & Jerk, and the Snatch.  Building a great base with these lifts is so important to becoming a more efficient CrossFit athlete overall.  At Carolina CrossFit we are not looking to make everyone competitive level lifters.  As trainers, we are trying to empower you with the knowledge and technique regarding the lifts to help make you a more well rounded athlete and better CrossFitter.  So much of CrossFit is steeped in the olympic movements.  Gaining knowledge, technique, and a firm foundation in the lifts will not just make you stronger in the gym, but outside the gym as well.  When executed properly, these movements are safe and can make an individual stronger and more explosive across the board as an athlete. 

In short, don’t be afraid of these lift days.  Get in the gym and practice them.  You will never get better if you don’t seek out what you fear and practice what you are not good at.  In the words of Coach Glassman, “We fail at the margins of our experience.”  What does that mean?  It means if you only practice what you are good at, you will never be good at anything else.  If you only run and bike long distances, you probably aren’t good at Olympic Lifts, and if you are an awesome lifter, you probably stink at running a 5k.  Never specialize.  Seek out those things that you are not good at and make it a point to build a solid foundation of knowledge and technique at those things.  If you don’t know what to do, find a trainer who does.  That’s why we’re here!

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ANNOUNCEMENT

Carolina CrossFit will hold a fundamentals class on Saturday, June 6th from 11:00 to 1:00. If you are interested in attending email Bobbi @ bobbi.millsaps@gmail.com.  The cost to attend is $75 and is required for all new members at Carolina CrossFit.  If you have not attended a fundamentals class yet, you need to do so.  You may also sign up at the gym.

“Finishing is better than starting. Patience is better than pride.” Ecclesiastes 7:8

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This entry was posted on Wednesday, May 27th, 2009 at 1:00 am and is filed under WODs. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.