Tuesday, February 9

Robert posted this article on the West Michigan Barbell Facebook page and I think it's worth sharing with everyone here too. THE RIP-DIVE-CRASH TECHNIQUE… AND WHY IT WILL KILL YOU If you're new to Olympic-style weightlifting you may see people catch cleans and snatches at the bottom of the squat and think it's all about ripping the bar as high off the ground as possible and getting under it as fast as possible. Some of that is true, but there's some timing that makes a big difference.

We want to meet the bar as we pull under so we catch it gently on the shoulders or overhead and it doesn't come crashing down on us. For one, it's hard to control that and two, it will probably get you hurt at some point.

Read the article for the full explanation and watch the video that's in the article to see what he's talking about. If you can get comfortable receiving the bar gently in the front rack and overhead, your lifts will feel better and go up.

Of course, there are drills to practice this stuff, so please let us know if you have questions. And, you are always welcome to workout in the Olympic weightlifting class on Tuesday and Thursday nights at 7 pm for some very specific instruction.

Workout for Tuesday, February 9 Open WOD 13.2 10 min AMRAP 5 Shoulder to Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)

Aerobic Capacity Builder - Check heart rate after 5 min and after row for 20 sec. Heart rate should be in the 150-160 range for the entire 20 minutes. Developing your aerobic capacity will help your anaerobic system recover faster during a typical CrossFit workout. 5 min of Burpees to Target 10 min of Rowing 5 min of Burpees to Target *Both Movements Should be done at moderate/steady pace.

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