Monday 13th Feb 2012 – WOD

1st February 2012


There are two Olympic lifts, the clean and jerk and the snatch. Mastery of these lifts develops the squat, deadlift, powerclean, and split jerk while integrating them into a single movement of unequaled value in all of strength and conditioning.The Olympic lifters are without a doubt the world’s strongest athletes.

These lifts 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.

Practicing the Olympic lifts teaches one to apply force to muscle groups in proper sequence, i.e., from the center of the body to its extremities (core to extremity). Learning this vital technical lesson benefits all athletes who need to impart force to another person or object as is commonly required in nearly all sports.

In addition to learning to impart explosive forces, the clean and jerk and snatch condition the body to receive such forces from another moving body both safely and effectively.

Numerous studies have demonstrated the Olympic lifts unique capacity to develop strength, muscle, power, speed, coordination, vertical leap, muscular endurance, bone strength, and the physical capacity to withstand stress. It is also worth mentioning that the Olympic lifts are the only lifts shown to increase maximum oxygen uptake, the most important marker for cardiovascular fitness.

Sadly, the Olympic lifts are seldom seen in the commercial fitness community because of their inherently complex and technical nature. CrossFit makes them available to anyone with the patience and persistence to learn.

1-1-1-1-1-1-1:

Clean & Jerks

A 12 min AMRAP of:

  • Run 200m
  • 5 Clean & Jerks @ 60% 1RM



This week we hit a full week of the ledgendary CrossFit main site programing, not the coming week but rather a mix of a few great WODs that they have programmed over the last 3 weeks., also gives me a break to do some reaserch and come back next week with some new ideas for our own WODs


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