TheBoltBlog

The 2011 CrossFit Open is here! Check it out at http://games.crossfit.com/

For the next 6 weeks I will be programming the CrossFit Open workout of the week on Friday (provided we have all the necessary equipment). For those that are interested in competing in the official competition please contact me asap so we can work the details. I know many of you are new to CrossFit may not be ready to join the competition, but taking on the CrossFit Open WODs and following along on the games website will be a great introduction to the worldwide CrossFit community. Not only will completing the Open WODs give you an appreciation for the top performers, but doing so should motivate you immensely…..you are following the same fitness methodology as the fittest people on the planet! Admire these freak athletes, but realize that can be YOU!

Hang Power Snatch from CrossFit BOLT on Vimeo.

The only difference in the hang power snatch and the power snatch is the start position. In the power snatch you begin the lift from the ground, not from the hang.

The Gold Standard for the overhead squat – 15 reps @ bodyweight

NO CAT BACKS! Deadlift load should be challenging, but choose a load that will allow you to complete 12 unbroken reps without a major form break (i.e. spurting lumbar vertebrae out of your low back). If you neglect all sense of form for the sake of time; I will stop you, unload the barbell and make you re-do the reps perfectly.

Training optimally means training smart and safely. The idea is to get better today, we are not trying to set any world records or sacrifice 3 months of training (due to a stupid injury) for a fast time. So no high rep sloppy deadlifts today. If you are solid on the DL and have pristine form, by all means crush it!

Clarissa and Shayne working on the KB swing!