Daily WODs — 21 February 2013



1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%
2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 5X1 @ 80% – rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 80%


CrossFit Games Open 11.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
165/110 pound Squat clean
165/110 pound Jerk

We spent all day on the Olympic lifts today because of a couple HUGE principles for Crossfitters. Primarily, Rudy and I are huge advocates that proficiency in the Olympic lifts translates to most everything in Crossfit. Bottomline, if I get really good at the Snatch and Clean and Jerk that ability and capacity will trickle down into every other movement. Think about it this way. If I have a 300lb Front Squat and can Clean 250 then I come up against a competitor with a 400 Front Squat who can clean 350, not only will my competitor beat me in all the lifting BUT he will also move a thruster or a wall ball or perform a air squat faster and with less effort. The same is true of the snatch in comparison to the OHS, KB Swing, or Box Jump. If you are good at the Olympic lifts you will have the capacity and the ability to be good at EVERY other movement. They are top level movements and thus create a greater capacity for the lower level movements. Flip the tables though and find someone who is really good at KB Swings and Wall Balls they may not be good at the Snatch and CJ. Sure they could destroy a 12 min Opens AMRAP but when they hit the snatch ladder at Regionals they’re finished. – Spencer Arnold

Exactly. And this is why I put such a heavy emphasis on Olympic lifting in my training. Besides the fact that I am constantly improving my technique/getting stronger in the process, I know that consistently training the Olympic lifts will further increase my capacity in ‘lower level’ movements as well (see: killing two birds with one stone).

My Hero

The biggest problem I have with my strength/Olympic-lifting program I routinely follow has nothing to do with a barbell or technique or anything like that. It has to do with time management – aka me being an idiot. Every day it’s the same routine: I usually have a window of a few hours in the afternoon to get my strength in between teaching classes. But rather than starting right away, I take my time, aimlessly browse the internet or chat it up with whoever is hanging around the gym. Then by time I actually start, I almost always end up rushing my final lifts towards the end to squeeze them in before I have to go teach. Idiot!

And today was no different.

The good news is I’m starting to gain a comfort level with the snatch that I had never experienced before. Working up to weights around 80% are becoming nearly routine. My confidence is through the roof with those sub-maximal lifts. I did go 3 for 5 at 90% today for the snatch. But completing reps at 90% a minute and thirty seconds apart is no joke. I walked away feeling pretty good.

Until I got to the clean and jerk. Not saying it felt bad, but like always I ran out of time to finish it before having to go and teach the little figure skaters. What else is new.

Rich 370As for the normal class, it was a two for the price of one special. I hadn’t done either of these WODs in over a year (just prior to the Open in 2012) so I was looking for a big improvement. 11.1 was harder than I remembered. I knew air and shoulders were going to be the big issue, but I forgot to what degree – I was even forced to break up the double unders in the later rounds, something I thought that was going to be automatic. Either way, I beat my score by a decent amount of reps (not nearly as many as I thought I would) but I’ll still chalk it up as a victory.

I still have nightmares about 11.3. I remember attempting this WOD and the weight literally crushing me. I think I did somewhere in the neighborhood of 30 reps – for today, I really had my sights set on taking this one down. Thankfully, I had down 165# thrusters in a competition a few months back, as well as at the competition seminar, so I was definitely feeling a little more confident going into the event. I planned on doing thrusters from the start rather than resetting every rep to jerk the rep, then waste even more time having to stand the weight up.

They felt pretty smooth from the start and I was able to bang out a few touch-and-go reps to start. After that, I was reserved to doing singles, which I felt like I moved at a pretty continuous pace. I knew I had enough juice saved to really make a push towards the end and that’s what I tried to do (maybe could’ve opened it up a tad bit earlier, but now I know for next time). I walked away from the WOD with 48 reps demolishing my old score.

Overall, today was a pretty beastly day.


11.1 – 6 Rounds + 12 Reps
11.3 – 48 Reps


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(1) Reader Comment

  1. Killed it!
    But yes…”Idiot”

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