"I am not bound to win, but I am bound to be true. I am not bound to succeed, but I am bound to live by the light that I have. I must stand with anybody that stands right and stand with him while he is right and part with him when he goes wrong."
-Abraham Lincoln
Above: If you want to Snatch 220 lbs., like Coach Joe, then you better attend Coach Josh's Olympic Lifting Clinic and learn the proper techniques behind the Snatch and Clean & Jerk! As you all know, Coach Josh is one of the best when it comes to coaching and drilling Olympic Lifts! He has his CrossFit Olympic Lifting Certification and has competed in 2 USA-W Opens in the past year. Due to popular demand, this will be the second time we are offering this 3-day Olympic Lifting Clinic. Spots are limited to 15 athletes, so please sign-up by emailing josh@808crossfit.com!
Today's WOD:
In honor of "Dae Han"
Run 800 meters with a 45 pound plate*
3 Rope climbs (15')
12 Thrusters (135/95 lbs.)
*Subbed a 45 pound barbell with a 45 pound plate.
*40 minute cap.
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.
Coach Josh's 3-day Olympic Lifting Clinic (Level 1 only, Level 2 will be offered soon):
Purpose: To extend further in-depth analysis and practice of the olympic lifts in order to better the membership's knowledge, confidence, and proficiency. The clinic will be 3-days long with 2 hour session on each day. There will be only 15 athletes in this class (we will start a wait list after the 15 spots are filled). Each of the three, two-hour sessions will be devoted to learning the Snatch and Clean & Jerk. The lifts, skills and techniques will be practiced through the use of PVC. The final session will be the opportunity to apply the techniques learned for a PR!
When: Saturday, January 14th, 21st, and 28th! All classes will be from 2:00-4:00pm.
Cost: $25 per person (cash only please). You can sign-up with me in class or by emailing Coach Josh at josh@808crossfit.com! Remember only 15 athletes per class, so don't miss out on grabbing PRs in your Oly Lifts with Coach Josh!
Day 1 - January 14th:
PART I
1. Introduction to the Lifts
a. Snatch
b. Clean and Jerk
2. Positioning and Flexibility
a. The Basic Squat, Front Squat, and Overhead Squat
b. The Shoulders, Hips and Back
c. The Wrist, Feet and Ankles
PART II
1. Snatch Fundamentals
a. Grip, Stance, Feet
2. Snatch Positions (Second and Third Pull)
a. Mid-thigh
b. Pockets
c. Triple-Extension
d. Receiving
3. Mid-hang Snatch
a. Mid-thigh to pockets
b. Pockets to the scoop (double-knee bend)
c. The Scoop to extension
d. Extension into the receiving position and recovery.
Day 2 - January 21st:
PART I
1. Snatching from the ground (first pull)
a. Mid-shin to mid-thigh
b. Mid-shin to pockets
c. Full Snatch
2. Transition to the Clean
a. Grip, Feet, Stance
b. Receiving position
3. Mid-hang Clean
a. Mid-thigh to receiving in power position
b. Full Clean
PART II
1. Review of the Snatch
2. Review of the Clean
3. Introduction to the Jerk
a. Fundamentals (Press, Push Press, Push Jerk)
b. Grip, Stance, Feet
c. Dip & Drive
d. Dip, then Drive up & under
4. The Split Jerk
a. Finding your lead foot
b. Foot positioning
c. Split Jerk drills
Day 3 - January 28th:
1. Olympic Lifting Safety
a. Protocol
b. Missing
c. Guidelines
2. Lift Heavy Weights
a. Snatch
b. Clean and Jerk
Yesterday's WOD Board:
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