Thursday 110401

Bench press 3 – 3 – 3 – 3 – 3 reps

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Addie has a bit more work to do than most when wall ballin'

Olympic Lifting with Coach Luke

I remember the first time I tried a clean. I was at 24 Hour Fitness with my brother Matt.  I had told him about these "cleans" I had seen on the CrossFit website, but I continually had to skip those workouts, since I had no idea what they were. So, he tried to show me.  I got one thing, and one thing only out of that session: stomp my feet on the ground as hard as I could. Thus, my most-awesome donkey-kick was born.  

Fast forward a year, I'm still struggling with cleans and barely ever try its companion, the snatch.  The whole movement of the clean feels awkward.  Every time I try one, I change something, but I don't know if what I'm changing is right.  With no feedback, and no instruction, my progress was at a snails pace.  How I wished that I could have had someone knowledgeable to show me how I could improve.  

Some four years have passed since I began doing CrossFit, and now I'm the one teaching others these movements.  The progress I've seen out of the athletes at Verve is remarkable.  It's taken me these four+ years to reach my PR's; I see others challenging or exceeding those numbers in months.  

But do the olympic lifts intimidate or confuse you?  Have you not seen a PR in the Snatch or C&J in awhile?  I urge you to try one of our Olympic Lifting classes.  These classes are designed to help people of all levels to focus on the particulars of these fantastic lifts.  What's the correct starting position for a clean or a snatch? Where should your shoulders line up?  What's the difference between an Olympic squat, CrossFit squat, and a power-lifting squat?  What's the difference between a clean, hang clean, power clean, and hang power clean? These are things we have an opportunity to discuss during this one-hour class that we may not always be able to go over during a normal WOD.  

The way most classes will work is like this:  
Achieve 1RM for Snatch for the day
Snatch balance: 5×5 @ 65%,75%,85%
Snatch pull: 5×5 @ 95%, 105%, 115%.
Cookie: max rep OHS @ 50% of 1RM.

These movements build athleticism by developing speed, agility, balance, flexibility, power,… each of the ten physical traits of fitness.  They are incredibly rewarding when the skills are mastered and the improvements in your lifts are reflected across many of the movements we perform.  Plus, they’re fun and are a nice change of pace.  So come join us for an Olympic lifting class and see what you’re capable of.  


  1. matt :

    How to sign up for WOD 11.2 this Saturday @ MBS:
    1. To sign up for one of the listed heats below, post your requested heat to comments by 6:00 PM Friday, April 1st. Make sure to put your FULL name (First and Last) and an EMAIL (the email is only seen by us) where it asks for it along with your requested heat time. Click comments on this post to see an example.
    2. Once you have posted your requested heat to comments, you are good to go. We will contact you via email if your heat time changes. We will keep the heat list as updated as possible and make as few changes as possible. All questions about the weekend can be asked and will be answered in comments. We decided this way would be most convenient to answer any questions about the weekend.
    3. All updates will be posted on this post or in the comments of this post. Make sure to check back to the site during the week.
    Heat Schedule:
    9:00 – 9:15: 12 Spots Open
    9:20 – 9:35: 12 Spots Open
    9:40 – 9:55: 12 Spots Open
    10:00 – 10:15: 12 Spots Open
    10:20 – 10:35: 12 Spots Open
    10:40 – 10:55: 12 Spots Open
    11:00 – 11:15: 12 Spots Open
    11:20 – 11:35: 12 Spots Open
    11:40 – 11:55: 12 Spots Open
    12:00 – 12:15: 12 Spots Open
    12:20 – 12:35: 12 Spots Open
    12:40 – :12:55: 12 Spots Open
    The workout will be FREE for MBS members and a $20 drop-in fee for visiting athletes.

  2. Dan Y. :

    Luke I wish I could make it to more of your Oly sessions but my schedule always seems to get in the way. Really enjoy the classes though.

  3. Greg b :

    Ok so what tome are people meeting to car pool to MBS? I want to go buy not be the creepy guy that shows up by himself.

  4. Ali Nichols :

    Luke’s Oly class is the bomb! He is extremely knowledgable and a wonderful coach. I wish I could make it into his class more.
    On another note….What time is the carpool leaving? I know we have people signed up between 10am-11am. I am making power snacks for everyone:)

  5. Greg b :

    Please ignore the errors in my previous message as my fingers are large and the keyboard is small.

  6. Tobias Coffin :

    Olympic Lifting with Luke is one of my favorite classes. I learn so much about the technical movements and I’ve gotten a PR every time I’ve gone.

  7. robyn :

    So maybe the carpool should meet around 8-8:30 so we have enough time to warm-up when we get there. What does everyone think? I don’t know how long it takes to get there so I could be way off.

  8. Luke. Thank You. Years and moments later, I still get socked by humility and humbled by Yoda-isms… Sad I can’t make the Jedi classes… “but I can imagine what they would be like, if you know what i mean….”

  9. Side note. Awesome photo. Perfect perspective… Super side note: Force be with you…. I just went there. Jeebus.

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