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When I Dip

12
Oct

When I Dip

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

WOD for Wednesday 101310 — – Click Here For Today’s Schedule 
Snatch

Determine 1RM
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, then 2-3 attempts at new 1RM
–Rest–
10 Rounds For Time:

3 Power Cleans (65% 1RM)
6 Ring Dips

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do several warmup sets for the Snatch and then attempt to determine a new 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  To count for a new 1RM, all squats must pass below parallel and be stood to full knee and hip extension.    

For the Metcon, used the suggested Power Clean load to maximize power output and intensity. 

More thoughts on the Snatch from Greg Everett of Catalyst Athletics:
“I can teach you to Snatch in 3 seconds!  And you can teach someone to snatch in 3 seconds, too. For some reason, some folks out there use claims about their ability to teach the Olympic lifts extremely quickly to demonstrate their coaching competence. Maybe I’m a bit simple, but I don’t follow this line of reasoning. Any skill can be taught quickly by anyone of any ability. I don’t know much about baseball, but I guarantee you I can teach someone to pitch in under 10 seconds. Will they be any good? Probably not!

The goal when learning the Olympic lifts, or anything worth knowing, really, is not the speed at which you learn them, but learning them accurately and in a manner that both allows and encourages continued improvement toward mastery. Extremely abbreviated teaching can certainly get someone doing something that resembles a snatch, clean or jerk, but it doesn’t mean they’re doing it well or even close to correctly. More importantly, it’s quite likely they’re doing a few things that will in short order become bad habits that will be extremely difficult to fix later. Ask any good technical coach, and they’ll tell you they’d rather get someone with no experience than bad experience.

I’m sure this sounds repetitive, but take care of the fundamentals before you start getting too crazy. Have some patience, and you’ll be rewarded in the long run.”

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Early registration ends Friday!
CrossFit Rowing Foundations Certification – Saturday, January 15

Halloween Party on Saturday, October 23rd!
Be there!  Details
here

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