July 2009
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Rest
Jolie & Dutch Workout - Watch Video
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- Clean & jerk - 75% x 2 x 7
- Muscle snatch - 75% x 2 x 4
2-4-6-8-10-8-6-4-2 reps for time:
KB swings
Hanging leg raise
High-Hang Snatch - Watch Video
Our next CrossFit On-Ramp class begins Monday August 10th. Get in on the fun.
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- Front squat - 78% x 3 x 5
- Snatch push press - 78% x 3 x 5
- Clean pull - 98% (of clean) x 3 x 4
- Turkish Get-up - 3 x 5/side (add weight from last Wed)
The Second Edition of Olympic Weightlifting: A Complete Guide for Athletes & Coaches is available for pre-order now, and is expected to be in stock by mid-September.
High-Hang Power Clean - Watch Video
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- Power snatch + snatch - 70% (of snatch) x 5 sets
- Snatch balance - 75% (of snatch) x 3 x 4
3 rounds for time:
200 m row
10 kipping pull-ups
5 sandbag halfmoons/side - 25% BW
High-Hang Clean - Watch Video
The new 2010 Do-Win Weightlifting shoes are in the store now! Check them out.
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- Back squat - 81% x 3 x 5
- Push press - 76% x 3 x 5
- Snatch pull - 96% (of snatch) x 3 x 5
- GHD sit-up - 3 x 15
- Rope climb x 5 total
Week 3
Heaving Snatch Balance - Watch Video
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Dutch demonstrating the importance of proper training gear
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Rest
Hang Snatch - Watch Video
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- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- ab work of choice
3 rounds for time:
20 kipping pull-ups
20 walking lunges (10/leg)
Hang Power Snatch - Watch Video
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Rest
Collected Training - Watch Video
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- 2-position clean (floor, mid-thigh) - 75% x 5 sets
- Muscle snatch - 75% x 3 x 3
- Jerk - heavy single; 90% of that x 1; 85% x 1 x 2
- Weighted sit-ups - 3 x 10
Hang Power Clean - Watch Video
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- Front squat - 75% x 4 x 5
- Snatch push press - 75% x 5 x 5
- Clean pull - 95% (of clean) x 5 x 5
- Turkish get-up - 3 x 5/side
Hang Muscle Snatch - Watch Video
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- 2-position snatch (floor, mid-thigh) - 75% x 5 sets
- Snatch balance - heavy single (work up slowly to try to get 8-10 total reps)
3 rounds for time:
15 kipping pull-ups
10 box jumps
5 sandbag halfmoons (each side)
Hang Clean - Watch Video
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- Back squat - 78% x 4 x 5
- Push press - 73% x 5 x 5
- Snatch pull - 93% (of snatch) x 5 x 5
- Hanging leg raise - 3 x 15
- Standing plate twist - 3 x 30
Week 2
Halting Snatch Deadlift - Watch Video
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Rest
"Girls are crazy; everyone knows that. Between that special time of the month when we’d kill for a piece of chocolate, to our crazy obsessions over our bodies and appearance, it’s definitely safe to say that we’re all crazy to some extent. And this is especially true with regards to food and body image. When it comes to bodily obsessions and perfection, women most definitely take the cake.
I have had far too much personal experience with the intricate relationship of food, body image, and athletics, and have come to realize how prominent and important it is in society today. Not many people like to acknowledge how prevalent disordered eating and skewed body image is among young women, but talk to most any female and they will have had some sort of issue at one time in their life. Talk to a few more, and a few of them will have struggled for years to overcome an impossible obstacle."
From The Disordered Eating Chronicles by Rachel Izzo, Performance Menu issue 54
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- Snatch - heavy single
- Clean & jerk - heavy single
- Back squat - heavy single
5 rounds for time:
8 kipping pull-ups
8 box jumps - mid-thigh+
Halting Clean Deadlift - Watch Video
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Rest
Jolie & Angel do DiaFranAbeth - Watch Video
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- Muscle snatch - heavy single; 90% of that x 1 x 2
- 2-position clean - 65% x 5 sets
- Jerk - 70% x 3; 75% x 3; 80% x 2 x 3
3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Seated Good Morning - Watch Video
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- Front squat - 75% x 3 x 5
- Snatch push press - 73% x 5 x 5
- Clean pull - 93% (of clean) x 5 x 5
- Hanging leg raise - 3 x 15
- Back extension - 3 x 15
Front Lunge - Watch Video
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- Snatch high-pull + muscle snatch - 70% (of MS) x 4 sets
- 3-position snatch (floor, knee, mid-thigh) - 70% x 5 sets
- Power jerk + jerk - 75% (of jerk) x 4 sets
For time:
Kipping pull-ups - as many consecutive as possible
Row - for as many calories as pull-ups in this round (up to 25)
Repeat until reaching a total of 60 pull-ups or a max of 8 minutes
Congratulations to out favorite little CrossFitter, Jolie Gentry, on her 7th place finish at this year's CrossFit Games. She is the only woman to place in the top ten in all three years of the Games, and was the winner of the first Games in 2007. The game is evolving dramatically, and the competitors are becoming far more impressive each year, and Jolie's performances have demonstrated not only her extraordinary athleticism, but also her continual improvement. We're very proud of her progress and accomplishments.
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- Back squat - 75% x 4 x 5
- Push press - 70% x 5 x 5
- Snatch pull - 90% (of snatch) x 5 x 5
- Weighted sit-ups - 3 x 10
Week 1
Clean Shrug - Watch Video
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Rest
"To give clients exposure to these movements doesn’t mean you have to spend hours making them masters. Some people will have a faster learning curve than others, but don’t give up on the slow learners. They will challenge you as a coach and make you better. I think I can attribute 75% of my coaching ability to one client. I know you all have that one client that challenges you every day, so suck it up and make them your number one priority."
From Teaching Complex Movements by Dutch Lowy, Performance Menu Issue 54
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- Snatch - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
- Power clean + power jerk - heavy single; 90% of that x 1; 85% x 1; 80% x 2
- Stiff-legged deadlift - 3 x 8
- Ab work of choice
Clean Rack Support - Watch Video
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- Clean & jerk - 60% x 2; 65% x 2; 70% x 2; 75% x 1; 80% x 1 x 3
- Power snatch - heavy single; 90% of that x 1; 85% x 1; 80% x 2
3 rounds for time:
350 m row
20 kipping pull-ups
20 sit-ups
Clean Pull off Riser - Watch Video
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Jamie from Manchester
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Rest
Aimee & Jolie Do Grace - Watch Video
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- Front squat - 65% x 5; 70% x 4; 75% x 3; 80% x 2; 85% x 2 (4 box jumps immediately after each set)
- Snatch - 65% x 2 x 6
- Snatch push press - 70% (of snatch) x 5 x 5
- Planks (front/side) - 3 x max
Clean Pull - Watch Video
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- 2 Muscle snatch + 3 overhead squat - 50% (of snatch) x 4 sets
- Clean high-pull + clean - 65% (of clean) x 5 sets
3 rounds for time:
50 m sprint
10 DB split snatch (5/side) - 25% BW
30 sec rest
Clean High-Pull off Riser - Watch Video
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- Back squat - 70% x 4 x 4
- Power clean + push press + power jerk - 75% (of PC) x 4 sets
- Snatch high pull - 65% x 5 x 3
3 rounds for time:
10 kipping pull-ups
10 broad jumps
Clean High-Pull - Watch Video
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Rest
"Here’s where I’m going with this. The topic of how to improve Olympic weightlifting performance is endless, and it’s not just weightlifters who have their two cents about it. Many powerlifters, and powerlifting coaches, have strong opinions on how our American weightlifters could lift bigger weights and rise back to the top of the world scene. Because they’re powerlifters, they usually simplify the whole conversation by going through a soliloquy that sounds something like this:
“American weightlifters just aren’t strong enough. They might have solid technique, but they just don’t have the squatting and pulling strength to lift the same weights as the Europeans. If Americans wanted to get back to the top of international competition, they need to start putting more emphasis on just getting stronger. And some of the methods used by powerlifters and top powerlifting coaches could accomplish this.”
From Third Snatch from the Sun by Matt Foreman, Performance Menu Issue 54
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- Snatch - heavy single
- Clean & jerk - heavy single
- Front squat - heavy single
- Good morning - 3 x 6
- Ab work of choice
Clean Deadlift off Riser - Watch Video
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Rest
Learning to Squat - Watch Video
Read more about securing better back extension in the squat in Staying Erect by Greg Everett, Performance Menu Issue 54
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- Power snatch + snatch balance - 70% (of PS) x 4 sets
- Power clean + power jerk + jerk - 70% (of PC) x 4 sets
4 rounds for time:
25 double-unders
15 kipping pull-ups
Clean Deadlift - Watch Video
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- Snatch - heavy single; 80% of that x 1 x 5
- Clean & jerk - heavy single; 80% x 1 x 5
- Back squat - clean heavy single weight x 2 x 2
- Hanging leg raise - 3 x 15
Performance Menu Issue 54 - July 2009
Subscriber Download | Purchase Issue
Staying Erect
Greg Everett
How to find a better back position in the squat
Third Snatch from the Sun
Matt Foreman
Are weightlifters wrong about getting strong?
Teaching Complex Movements
Dutch Lowy
How and why to teach more advanced exercises for fitness
The Disordered Eating Chronicles: Feed Me
Rachel Izzo
A girl’s struggle to stop fighting the need to eat
Cooking with Scotty
Scotty Hagnas
Peach and Pecan Scramble
Chicken Marinade
Creamy Pepper Soup
Chilled Orange Carrot Soup
Turnip and Sausage Hash
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