13.08.30

1149038_10103700628377944_1474218138_n
For the Wedding? I’m thinking yes.

As Max Kerr once said, “Looks like we have ourselves a good ole fashioned blog-off …”

In this corner: The Fallacy of High-Rep Olympic Lifting

And in this corner: The Not-So-Evils of High-Rep Olympic Lifting

I for one am of two minds. I believe that the Olympic Lifts are one of the best tools that Human Beings have to develop pure explosive power, acute coordination, athleticism and amazing strength coupled with mobility. It is my opinion that when coached and trained correctly, the Olympic Lifts have the ability to confer more of the above-mentioned abilities than anything else in the world of strength and conditioning.

In the world of Weightlifting, the objective is to get as strong and explosive as humanly possible. This is done through lower-rep, higher weight training with many years spent perfecting technique. This is a sport, people. And as such, it demands sport-specific training.

However, when poorly taught, coached and implemented, the Olympic Lifts do have the potential for injury. But then, What Doesn’t? I had a gentleman injure himself in the Warm-Up. No shit. He was doing a portion of the dynamic ROM warm-up (punter kicks) and pulled his hamstring. Badly. It has been 2 months, and he is still out nursing it back to health. Should people avoid dynamic warm-ups altogether — or just punter kicks?

I love Rip – I always have — and I think he is doing his due diligence in trying to inform the world of inexperienced idiot coaches and their cockamamie attempts to get the world strong and fit through high-rep O-Lifts. And I think he has some very valid points that demand attention and discussion.

However: Within the context of “sport-specificity” – CrossFit is a sport. And within that sport, there exists the need to train the O-Lifts at light and moderate weight for moderate to high reps. There is no way around this.

That being said, not everyone who “CrossFits” is a participant in “CrossFit Sport”. As such, the whole of the CF Community does not necessarily need to perform O-Lifts at high reps and at high intensity.

But let’s not throw out the baby with the bathwater. There is much that the Snatch and Clean & Jerk can offer – even to newbies – even to old people with poor mobility – even to you and me. I think that the implementation protocols laid out by J. Tsypkin are absolutely on-point.

I think that poor coaching and poor supervision can and will lead to injuries. I also believe that good coaching, proper supervision and programming with a specific goal in mind can lead to improvements in strength, conditioning and mobility. Sometimes with miraculous results.

Don’t take my word for it. Read both articles and come to your own conclusions. Post your comments, thoughts and banter for our discussion, ridicule and judgement.

Oh – and one more for your reading pleasure: Strong is the New Shut the Fuck Up

Week 8 Training 13.08.30

Strength

A. 7×1: 3-Position Clean (ground, knee, hip) + 1 Jerk – AHAP – E90S

B1. 3×5: Hang Clean High Pull – Light and Perfect – E60S
B2. 3×3: Split Press – Light and Perfect – E60S

Competition Conditioning

“Fran”

21-15-9

-Thrusters @ 95/65
-Pull-ups

Notes: Time to PR. Go hard. Have FUN. Make sure ALL your reps are absolutely perfect and exhibit full ROM.

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36 comments on “13.08.30
  1. Matt says:

    Coach I have been following this thread as well and your response is on point. However the only thing I would say is crossfit is not a sport. The Crossfit Games however are. What we do I crossfit i feel needs to be distinguished between what games Athelets do. Two different training styles for different reasons the Games are knowable and using a template with cycles is appropriate, on the other hand crossfit for the masses is Gpp programming. Crossfit and The crossfit games two diff. Birds on my mind.

    • I agree with you 1000%.

      But… you didn’t know you were training for the Games?

    • Max says:

      Who says its not a sport? Is track and field a sport? Who deems “sport” …..

      sport
      spôrt/
      noun
      1.
      an activity involving physical exertion and skill in which an individual or team competes against another or others for entertainment. (I would add against oneself, too)
      “team sports such as baseball and soccer”
      synonyms: (competitive) game(s), physical recreation, physical activity, physical exercise, athletics; More
      dated
      entertainment; fun.
      “it was considered great sport to trip him up”
      synonyms: fun, pleasure, enjoyment, entertainment, amusement, diversion More
      archaic
      a source of amusement or entertainment.
      “I do not wish to show myself the sport of a man like Williams”
      2.
      informal
      a person who behaves in a good or specified way in response to teasing, defeat, or a similarly trying situation.
      “go on, be a sport!”
      3.
      BIOLOGY
      an animal or plant showing abnormal or striking variation from the parent type, esp. in form or color, as a result of spontaneous mutation.

      To anyone who reads these blogs …… It’s a sport

  2. Max says:

    A) 185(f, grip 3rd position)/185(f, grip 3rd position)/165/165/175/175/185
    B) 95 hp/136 sp
    C) 6:49

  3. Dru Sellers says:

    A) 185 / 185 / 195 / 195 / 225 / 215 / 215
    B) 95 / 95
    C) 5:46 ( a 4 minute PR from the last time I was allowed to finish fran! Back in october I was DNF’d at thruster #8)

  4. vanlandingbad says:

    A) 225 – worked on my jerk form
    B1) 135
    B2) The split jerk intro thingy we did ate me up. Did 95 on the last set.
    C) 2:40

  5. randallgatkinson says:

    A) 201 / 215 / 225 / 235 / 245 / 235 / 235 failed on last jerk
    B1) 135
    B2) 135
    C) 2:30

  6. Leyva says:

    A) 165#
    B1/B2) 95#
    C) 4:24 PR (6:27-45 days ago)

    GOOOOOOO TECH!!!!!!!!!

  7. Jeremy says:

    A) 205/205/205/205/205/215/215 No failed attempts, but the jerks were lame.
    B1/B2) 135 for all sets
    C) 6:00– (+1:36 from my PR. Tried to keep my cool the way I PR’d on Grace and Jackie, but the pull ups felt impossible.

  8. mlubke says:

    A) Up to 195, Failed jerk at 200
    C) 95
    C) 4:40 – Kinda took my sweet ass time because last time I did Fran, this happened. http://www.youtube.com/watch?v=XU1MAokrrUk

    Who let in the “Crossfit is/is not a sport” trolls?

  9. JeffT says:

    A) 175/175/175/185f/185f/175/175f
    B1/B2) 95#
    C) 3:50PR (4:31 in May)

  10. The Kingpin says:

    A) 155/165/165/175/185/185/185
    B) 135/95
    C) 4:44 PR – 2 seconds better than my best time back in ’10. Hadn’t gotten within 30 seconds of it since then. I’m certain that adjusted for heat, form and springiness of the pullup bar, it’s a better than 2 second pr.

  11. A. 225/225/225/225/235/235/235
    B. 135/135
    C. 6:25 but doesn’t count ‘cuz none of my pullups were full ROM

  12. Feliz says:

    A) 95/85/95/85/95/105/115 – form was not good today, Coach kept having me lower the weight
    B1) 65
    B2) 65/55/55
    C) 9:14

  13. coachjeffmck says:

    A — 185/185/205/205/225/225/225

    B — 95 for both

    C — Fran – 2:57

  14. Chels says:

    A. Worked up to 150/ failed at 155…not my best day
    B1. 85
    B2. 65
    C. 2:57 (21sec PR)

  15. Teo says:

    A) up to 205
    B) complete
    C) 2:30 ( Fran was on my mind all day today. Kept telling myself I had no option but to go unbroken. Thought about the swimming quote Ben house posted a few days ago. I was hungry for “Fran” been over a year since I did it and was waiting for the right time. Thank you Michael Winchester for the programming. And thank you all for the push.
    PS. Brandon great job!)

  16. Brandon Mayernik says:

    A. 185/225 for 6
    B. 135
    C. 2:23

  17. the Schrocks says:

    Linds
    A) 95/105/115/115/120/125 (failed 3rd clean) /125
    B) 85/55
    C) 3:57 PR by 2 minutes

    Elliot
    A) 195/195/200/205/205 (failed 3rd clean)/195/205
    B) 135 for both
    C) 3:30

  18. Thank you 1:15 group.
    A. Up to 215
    B. 135/95
    C. not fast enough

  19. Judy McElroy says:

    A. 3 Position Clean+1 Jerk: 125/135/145/155/145/125/125
    B. Hang Clean High Pull / Split Press: 65/65/65
    C. Fran: 2:40

  20. Jason says:

    A) 185 / 195 / 205 / 215 / 225 / 235 / 245 (2/4) — This felt really good
    B) 185 / 135 — May have gone a little heavy here
    C) 3:03 — 30 Second PR!

    Awesome Day!

  21. Blaise 918 says:

    A) 135-185
    B) 135 / 115
    C) 6:40 — First time

    Loved the programming

  22. Jenn Scholl says:

    A) 115/125/135/135/135/135/135

    B) 85/65

    C) I dont wanna talk about it….lets just say it wadn’t a PR and it wadn’t pretty.

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