What to do . . .

Strength Programming discussion tonight at 8:30 after On Ramp!

Review and perform the Burgener Warm-up

Then perform one of the following:

3 Rounds for quality of:

5 Muscle Snatches

5 Power Snatches

5 Snatch Balances


Snatch 1-1-1-1-1-1-1

Rest as needed, then perform

3 Rounds of:

3 Skin the Cats

7 Bridge ups

10 Dips

Remember that the snatch is just the most efficient way to take an object from the ground to overhead, in one motion.  Whereas the Clean and Jerk takes an object from ground to overhead in 2 motions.

  Althought the full squat snatch is something you will probably never do in real life, a case can be made that training it with sound mechanics, at heavy loads and high repetitions, will give you everything you need out of barbell training and will develop all the 10 General Physical Skills.  Get some!


If your Overhead Squat is not sound, your snatch will suffer greatly.


Some of you may know that I incurred a significant leg injury during our max box jump test about a month and a half ago.  That’s six weeks without squatting, bearing load, running, or metabolic conditioning of any sort.  No traditional CrossFit WODs or mixed modality training either.  Tradition tells us to lay off exercise completely in the event of such an injury.  And as most of you know, this is not the stance CrossFit takes on rehabilitation from extremity injury (nor on most any traditional PT for that matter)  After realizing it would not heal after 1 to 2 weeks, I mourned the temporary loss of my ability to do Back Squats, and decided to take up CF on their official stance on injury. I used the projected time off to train and practice skills I otherwise wouldn’t have trained.  I had been dealt the specialists’ hand, and I would reap the specialists rewards.  After 6 weeks off the leg, I now have a 23 second freestanding handstand hold, a 25 second L Sit (legs straight at 90 degrees), stronger Front Levers and hollow positions, and more control of my strict muscle ups and ring supports.  Unknown improvements I would have made if I still had my leg are made up for with measurable, valuable, physical skills that will transfer beautifully into regular training.

  That’s rehab.  Please share any similar stories you have to comments.


The nature of risking it all is such that you will either triumph gloriously, or fail spectacularly.

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