Art in Motion

It's been a while since I wrote anything of significance here you go.......

This just happen recently but I've discovered that I'm addicted to watching olympic lifting video's. I could watch Dmitry Klokov, Jon North and Donny Shankle lift weights all day. Don't take this out of on context but there is nothing more beautiful then a big snatch. Really though, there's such efficiency, speed, coordination, power and strength that all have to come together in perfect harmony for the lift to be successful.

So that might sound a little weird and maybe you think I'm crazy but to me Olympic weightlifting is art in motion. Everyone has their own opinion when it comes to art, some like Monet or Mozart but I like Matthias Steiner. To each their own I say. Side note I read somewhere Monet had a big snatch.

If you have ever tried to snatch or teach someone how to do so I think you can appreciate the complexity of the movement. Have you ever heard of the "10,000 hours Rule",it claims that the key to success in any field is, to a large extent, a matter of practicing a specific task for a total of around 10,000 hours. I couldn't agree more especially when it comes to the olympic lifts. 

My appreciation for the Olympic lifts has really come from the constant battle I have with the bar. It takes time and practice to be able to even scratch the surface of the snatch and clean and jerk. Even the best lifters in the world are constantly working on their form. It's a process to learn those lifts, a long process that doesn't come over night. That seems to be part of my attraction to them. It's like pursuing a girl you like, it's always more fun when the girl play's hard to get. It's no fun if they roll over and give in. I want that challenge. 

That challenge and the process of learning the lifts is what makes them these the best exercises for athletes of any sport. The rate of force development the olympic lifts build in athletes is reason enough to make them a foundation of any strength and conditioning program. Not to mention the power, strength and coordination it takes to execute those lifts and the direct transfer over to any athletic/sport arena.  Now add CrossFit into the equation as a sport  (Competitive exercising) competitive exerciser you must be a proficient olympic lifter. 

I know I might hurt some feelings out there, so you want to go to regionals, ok great. First question I would ask is how much can you Snatch and how much do you Clean & Jerk? In my opinion for guys you need to have at least a 225lb Snatch and 275lb Clean and Jerk minimum. Ladies must have at least a 135lb Snatch and 165lb Clean and Jerk minimum. Now before someone gets butt hurt, I understand weightlifitng isn't every thing in CrossFit but with those weights as your 1RM you show a level of proficiency in the Olympic lifts that is necessary to separate yourself from the average CrossFitter.

So in the end it's all about how big of a snatch you have and how strong is your jerk? The best ending  is to watch those guys I mentioned befoe throw around some heavy weight with ease. Now here are some of my favorites, enjoy.

                                                 That is 245KG rack jerk which is 539lbs!

Oh yeah the work out.....

3-22-13
 Post WOD

Snatch Pull
3 x 3 @ 105% of 1RM Snatch

Snatch Deadlift
3 x 3 @ 115% of 1RM Snatch

3 sets of
10 rear delt flye ( light)
10 rotator cuff external rotation ( light)
10 dislocates