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Man has been lifting weights to increase GPP for a long time. Among ancient writings, researchers found a 5,000 year old Chinese text that describes prospective soldiers having to pass lifting tests.

The first modern Olympics were held in 1896, and Weightlifiting was included as an official sport. The three lifts were the Snatch, Clean and jerk, and the Press (eliminated in 1972).

The Snatch requires quite a bit from the athlete: speed, strength, power, and high levels of systemic flexibility. This is why we see it in CrossFit programming. It's contribution to our athleticism is unrivaled. Thanks CFHQ!

Muscle snatch  1-1-1-1-1
Power snatch  3-3-3-3-3
Snatch 5-5-5-5-5

                          MS       PS       S
Byron-             135      165    145
Eric-                135      145    105
Allie-                70        70      55
Erin-                 95       100     85
Derrick-          155*   160*   95*
Russell-           135     135    130
Paul M-            95       105
Casey-             135      155   125
Kathryn-           70        65      65
John-               155      170   155
Abby-                75        75
John M-           125     125     75
Sharon-             55       75       45
Teresa-             80        90      80
Dave-                85      100     55

                        Press       Push press       Push jerk
Todd-               205                                     205
Connor-          115              125
Mary-               65               65
Meagan-          45                60
Tommy-          75                95
Dave-              165             175

Good job everyone. Monster lifts John Fenn, and Erin. Nice *PR's Derrick. Dave double dipped and got a little extra love. Good job Dave.

The rep scheme was interesting. As the potential to lift more weight increases, the number of times it must be lifted also increases. Quite a conundrum, and another cool part of CrossFit training.

The Muscle snatch omits the re-dip. The Power snatch omits the Squat, and the full Snatch? Ground to overhead in one smooth motion, receiving the bar in a squatting position. Training each can help different aspects of the whole movement.

Nice workout puppies. Press, Push press, and an introduction to the Push jerk in one session is a lot to focus on and you all did really well. Thanks for the hard work.

www.trackmypr.com

Thursday is an original schedule rest day. Get some love and treat yourself to anything that feels good and helps you recover. Stretch, smash, roll, floss, and feather. Pick two. Get a massage. Give a massage. ICE anything sore.

Feeling better by Friday.

Open gym from 5:15-6:15 for skills, mobility, or a missed wod. Be sure to thank Instructor E.

Thanks for another great day at CFSF.

Laissez le bon temps rouler!
CFSF