Hi all,

Yesterday there were a few PBs on the snatches. Congrats to everyone who gave it a good shot. Lifting well takes a long, long time to develop for the most of us. So be patient. Practice, train as regularly and as perfect as you can - and in the long run the gains will come.

We love olympic lifting as fundamental to our training because we see the training world similar to Rudy from Outlaw way. Let me paste a few of his awesome thoughts/words from his website:
"The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.—Artie Dreschler"

"The missing link in so much mainstream fitness programming, from bodybuilding to monostructural endeavors, is the neuromuscular piece—in particular, the development of coordination, accuracy, agility, and balance. We can sum these elements up as “technique.” Omitting them from one’s training necessarily results in only partial fitness, partial expression of one’s genetic potential, and a decreased threshold of maximal capacity. To increase work capacity across broad time and modal domains (the goal of CrossFit), technique is the crucial connection—whether your goal is to win the game, protect your life, complete the mission, or just be fit for the demands of everyday life at any age."—Greg Glassman
"Again, the snatch takes center stage for this discussion. As the most highly technical movement in our sport’s training lexicon, it takes the prize for greatest/easiest high-level neural developer. And yes, again, high-level gymnastics and other sports can elicit similar neural responses, but the length of learning curve for those sports is far greater and, honestly, in most instances their practice is harder to pull off. Weightlifting’s ability to manipulate neural recruitment and the central nervous system through myriad rep and load variations is essential to “the sport of fitness." (Rudy, Outlaw Way)
thanks for reading

Today's workouts

1) Bench press 7×3

2) "Shockwave"

Complete in the following order

100 dubs
90 lunges
80 kettlebell swings
70 cals bike or row
60 pistols
50 toes-to-bar
40 pull-ups
30 ring dips
20 Handstand Push-ups ( or Push-ups)
10 Muscle ups (or burpee pull-ups)