Goals

WED 03/08/10
WOD: max total Snatch and Clean& jerk


In today's strength based workout i want you to attempt 1Rm lifts for the snatch and clean & jerk, both lifts will need to be completed within 3 mins of each other with the first being the snatch, both successful and the highest pair of lifts you can manage in a 30min time frame will be your score.
In today's workout please pay attention to form and accuracy, these lifts are by far the most technical you can do and therefore inherently dangerous if performed incorrectly or with weight well above your skill level. beforehand as with every WOD please warm up.
The warm up i like to perform every time is a modified version of the crossfit official warmup (located inside crossfit.com) and consists of performing 10 x pushups, 10 x situps, 10 x overhead squats with broomstick, 10 x dips, 10 x back extension and 10 secs each leg of the samson stretch. However on days like this were you are performing high level lifts at high intensity with maximal weight is advised to also complete a skills transfer warm up as well like the Burgener warmup found at www.mikesgym.org, please look there for a plethora of useful help in regards to Olympic lifting.

Lastly i would like to talk about goals and how you can use them to better yourself. My goal is to be the best i can be at everything, pretty broad hey? So i try to focus on one aspect at a time, like at the moment i am concentrating on improving my cardiovascular endurance, i am riding to as many places as i can, even if just for transport i still push myself as hard as possible to illicit a training effect. my goal is to complete FRAN in less that 6 minutes by the end of the year, which brings me to my second point about measuring goals. Goals are no good if they cant be measured, monitored and assessed regularly. please keep this in mind because it is easy to get caught up in the whole "not specialising" that is crossfit. But you must remember that in order to achieve a goal you need to know what to do- Organized chaos if you will.

"Human progress is neither automatic nor inevitable... Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals". -Martin Luther King Jr.