Me at the 2012 CrossFit Games:
Set Up looks good:
Extension looks good:
Uh oh! Yes, I am pressing the bar off my head:
CrossFit Competition PR!!
That was 185# snatch slop! I still don't count it as my snatch PR. At a true weightlifting competition, the lift would not have counted. At the CrossFit Games, and most CrossFit competitions that I have ever attended or participated in, the goal posts are moved and pressing out of your snatch or jerk is totally allowed.
What's funny is the guys and girls who are lifting the most weight at CrossFit competitions are usually the one's who do the lifts properly. Not many people are going to be able to press out a monster snatch, or have a knee touch the ground and still be able to stand up with the load overhead. How do they get so good at weightlifitng? It's not a secret. They train the way they fight. You don't get good at lifting by practicing it poorly.
When Oly lifting appears as the strength portion of your workout at One World, make your best effort to do the movements well before you worry about doing them heavy. If you are pressing out your snatches or jerks, or you are catching your cleans and letting your elbow touch your knees, YOU ARE LIFTING TOO HEAVY! All you are doing is practicing being inefficient. I promise you that if you lower the loads and practice moving efficiently, you will lift heavier loads sooner than if you always lift poorly and beyond what you are capacle of doing.
Practice doesn't make perfect. Perfect practice makes perfect.
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WORKOUT 2/18/2013
- 5 x 3 back squat
- 5 x 3 press
Then....
Complete four rounds for time of:
- 10 overhead squats (M:95#/W:65#)
- 10 lateral jump burpees
- 10 toes to bar
The bar starts on the ground. The "lateral jump burpee" starts with the burpee first then the jump. I did this under ten minutes on Saturday as my second conditioning workout of my training session. You will be fresh, so shoot for sub ten minutes. Cut off time for this workout is 14 minutes.
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Why the hell are we wasting time doing CrossFit???
Gotta hit this one at home before boarding a flight to Japan, Freddy what weight did you use on the OHS?
Posted by: Jor | February 17, 2013 at 19:11
Best post ever!!! LOVE IT
Posted by: Annie | February 17, 2013 at 19:18
An LJ is kind of like Rx right?
Posted by: Lancaster | February 17, 2013 at 20:12
Sorry Jor! I fixed the post. RX'd load is 95/65
Posted by: Freddy | February 17, 2013 at 21:53
Perfect practice makes perfect.... but why do CF competitions still consider this a rep and make poor reps count?
Posted by: Sam | February 18, 2013 at 00:49
Thanks Freddy. 9:22 Rx'd See you all in a week.
Posted by: Jor | February 18, 2013 at 08:31
GREAT POST BABE. :)
IT'S SO TRUE. TAKE THE TIME TO LEARN THINGS CORRECTLY. IT'S A LOT EASIER TO TAKE THINGS A LITTLE SLOWER THAN HAVE TO RELEARN SOMETHING.
Posted by: CHYNA CHO | February 18, 2013 at 11:10
Freddy, thats a huge press out in the snatch grip. But how did you catch it with your head? Lol that's amazing. I have missed and dropped 185 on on my head, its not pleasant. You should get a helmet or something. Too funny.
Business idea, the crossfit snatch helmet. I said it first.
Posted by: David | February 18, 2013 at 11:40
Dave that's not a bad idea! I lost a little scalp last week doing a snatch at 165, my bald spot hot a little bit bigger.
Posted by: Big Tony | February 18, 2013 at 13:00
8.51 with lateral bar-over burpees. Been sick, so this one sucked.
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Posted by: Jeremy Scott Wings | February 20, 2013 at 23:59