Friday 110204

Date:

Share:

Hang power snatch 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 – 1 reps

This snatch starts at the height of the kneecap.

Post loads to comments.

IMG_1343
Brooke Jackson, day 3 out of Foundations!

Why do we Olympic lift?

While researching this topic, I was amazed to uncover ALL the benefits of Olympic Weightlifting.  First, let us define Olympic Weightlifting.  Olympic weightlifting is comprised of two lifts; the Snatch and the Clean & Jerk.  In the snatch, a barbell is lifted from the ground to overhead in one smooth movement.  In the Clean & Jerk, a barbell is lifted from the floor to the shoulder and then overhead in a locked out position. These lifts test for explosive and functional strength, while taking the whole body through it maximum range of motion.  During these lifts the body is working as a whole, the body is not separated into parts and pieces.  The Olympic lifts are inherently technical, dynamic and fast.

In CrossFit we teach that in order for ones fitness to be all inclusive, we must train ten general skills.  As we continue to increase ones abilities in all ten skills we build elite athletes with complete physical competence.  Those skills are; cardiovascular respiratory/ endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.

Our task is now to find the BEST ways to train these skills. Olympic weightlifting addresses and trains ALL ten of these skills.  While their primary targets are strength, flexibility, power, speed, balance and coordination, they train all ten.   Now I ask you, what other “exercise” can lay this claim?  For example, you can argue that track and field focuses more on Cardiovascular respiratory/ endurance, but while focusing there it eliminates and mutes eight of the ten skills.  This makes the Olympic lifts unique in there ability to create neurological and muscular adaptation.  “They train athletes to effectively activate more muscle fibers more rapidly than through any other modality of training.  The explosiveness that results from this training is of vital necessity to every sport.” (CrossFit Foundations, 2006)

In addition to Olympic lifts addressing all ten general skills, they are the essence of a functional core to extremity movement.  A core to extremity movement starts with a stable core/spine and creates a wave of muscle contraction to the weaker extremities.  These are the “natural” muscle recruitments patterns of our bodies.  By using our bodies as a whole, each piece gets stronger. 

Resources on Olympic Weightlifting 
www.cathletics.com
http://www.mikesgym.org/
http://weightlifting.teamusa.org/

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Previous article
Next article