Everyone is Different

Wednesday, December 11, 2013


Foam Roll
Ankle Stretch 

Warm Up

Row 250m/Run 200m
10 Inch Worms
10 Bird Dogs, each
Straddle on floor
Leg Lifts and Circles
Bottom of Squat
10 Push Ups
10 Front Squats w/ bar



5 sets:

3 Pause Front Squats 

10 Deficit Push ups (hands on 45# plates)

Notes: Hold bottom of squat for 3 seconds.  Use that stretch reflex and bounce up explosively!  Perform regular push ups or use a challenging incline as needed.


Advanced Strength:

4X3/6 FS/BS @ 94% of Monday – rest 60 sec.



12 minute AMRAP of:

25 KB Swings 24/16kg
10 Front Rack BB Step-ups 20? (5l/5r) 115/75#
5 Bar Muscle-Ups

Notes: May perform “jumping bar muscles ups” or 5 strict ring dips.


Cool Down

15 Wall Extensions
15 Hip Extensions
Pigeon, 1 minute each

Strong and efficient. And strong. 

It was a cold, hectic weekend in Dallas at the American Open. It was great seeing so many high level lifters in one place and nearly every top coach from both USAW and CrossFit was represented. One of my take-aways from the weekend was that even at the national level, where qualifying totals are restrictive, every athlete moves differently and variance in technique can still be drastic. While every lifter I saw was strong and moved well, their methods for making lifts and the cues they received from their coaches varied from one lifter to the next. I am bringing this observation up in particular because as I was coaching tonight and watching people snatch, it solidified for me, as both an athlete and coach, that everyone is going to develop and achieve success with complex movement differently. It is an organic and ever changing process of learning what works for you as athlete, adapting to your own increases in strength and proprioception, and putting in enough time and reps so that you can shut your brain off and just move. As coaches, we try to teach our athletes what is generally accepted as “good technique” for every movement. From those cues every athlete will build their base for movements and through repetition will take something like the snatch and make it their own. And I just think that is pretty cool. 

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