Friday, July 26
We are practicing snatches today. If you have experience then you can take some time to work up to a heavy single. If you are new to the movement, don't worry about how much weight is on the bar. Take time to get the technique correct so when you get stronger you won't have any bad habits. Practicing something over and over with bad form will only lead to bad form. We do a lot of strength work as you know and we talk about getting stronger all of the time. The reason is because everything is easier when you are strong. The video below is a perfect example of this. Chad Wesley Smith is a professional strongman and a record-holding power lifter. He does not do CrossFit, but he decided to give the workout Isabel a try. Isabel is 30 (power) snatches at 135#. He did it in 2:22. Now, there are top CrossFitters that do it a lot faster, but there aren't a lot of people in our gym that can do that. The point is that he can complete the workout because he is super strong. His cardio isn't that great but it doesn't matter in this workout. If you take a guy that can run a 15 minute 5k or a marathon, chances are he can't even do that workout RX'd. Being strong goes a long way in making workouts easier. How easy would Fran be if you can squat 400#? Think 95# thrusters would feel a lot easier? Get strong and the rest will come. Here's the video of Chad doing Isabel.
Workout for Friday, July 26 15 Minutes to work up to a heavy snatch/snatch practice
50 Wall Ball then 21-15-9 KB Swings Ring Dips then 50 Wall Ball