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Nice job working the snatch balance today. Hopefully that will help a lot of you gain more confidence and dropping weight. Trust your technique, it will take you a long way! Try and apply that to your olympic lifts both in a 1 rep max or with multiple reps in a metabolic conditioning workout (your efficiency will improve dramatically). 

Cool video of Megan working the snatch balance. Watch how fast she is able to throw herself under the bar and maintain control and stabilization at the same time.




Workout for Tomorrow:



Shoulder Press 1-1-1-1-1 (go until you fail)

Take that weight, Push Press it 30 times (must be done in 3 sets or fewer)

Take the weight again and Push Jerk it 30 times (must be done in 3 sets or fewer)


Some of you are reading this right now and asking yourself "what is the difference between a push press and push jerk?" The answer is that in a push press we dip-drive-then press the weight overhead with locked knees. In the Push Jerk we jump (dip/drive)-punch-land in a partial squat to get under the weight and then stand up. 


Performing this in 3 sets is totally doable, just don't drop the bar.



You have 7 minutes to perform:


40 Power Clean's @ 135#'s 

With your remaining time, take the bar and put it over your head. Walk as far as possible with the time left over. (stay in the parking lot, you can turn around).

The 40 power cleans should take about 2 1/2 minutes, so most of you should be walking pretty far!




A pretty cool Crossfit video, a bit longer than most but really cool to see the progression of a sport that started in a warehouse and now is getting so huge.

CrossFit - The Evolution from Jordan Gravatt on Vimeo.




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