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Monday February 2 2009
Comments (13)  |  Help  |  Programs  |  Exercises

  • Muscle snatch - heavy single
  • Snatch - 80% x 1 x 3
  • Clean & jerk - 80% x 1 x 3
  • Front squat - 90% x 1
  • Weighted GHD sit-ups - 3 x 10
Bulgarian Cycle 1 Week 4

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Simon 2009-02-01
First of all thanks for all of the great info contained on your site. I've been training with crossfit for about a year now and recently started following your program. My goal is to develop more power and increase my overall strength. The truth is i really enjoy performing the o-lifts, especially when i actually hit a solid lift! My experience with the O lifts has been limited to their occurence in the crossfit wod's. That being said my technique is inconsistent and in need of work. In particular I'm having trouble with the landing and the third pull. I have trouble getting my arms fully locked out and often find myself in the bottom position doing a press to get locked out. I've also been told that I'm not achieving full extension at the end of my third pull. Can you give me any training advice to help me correct these issues?

Thank you,
Simon M.
Greg Everett 2009-02-01
Simon - Why don't you post a video of yourself on the forum - we need more to work with.
Leo S 2009-02-02
Holy shit, Greg! That's the biggest sign I've ever seen in a CF facility.

Robb Wolf 2009-02-02
I can not recommend Dutch's seminar enough. If you really want to pursue training as a profession, if you want to integrate the CrossFit methodology into your practice to maximum effect, you need to attend his gig. Plus, you get to hear "fuck" spoken in a Texan accent like every 20 seconds. Worth the price of admission right there!

Seriously though, the seminar is excellent. I've modified how I run my classes because of Dutch's input.
Minh/M/5'9/173/Wy 2009-02-02
MSn: 143x1

Sn: 175x1x3

C&J: 221x1x2

FrSq: 265x1

Metcon: 2/3 of Fran... Death.
Rossi 2009-02-02
Muscle Sn - 135
SN- 150
C&J - 205
FS - 285
Aimee 2009-02-02
it's not a sign- it's paint!
Matt H. 2009-02-02
M. Snatch - 150
Snatch - 145x1x3
C+J - 185x1x3
F. Squat - 255
Leo S 2009-02-02
Aimee - holy shit! That looks really sweet.
Did you guys get someone to do it or you can paint that good too?
Steve Liberati 2009-02-02

Ms: 175
Sn: 155
CJ: 185
FS: 295
Dutch 2009-02-02
Thank you Robb and Greg for your support.
I am just doing my part to make the fitness community better.
Rossi 2009-02-02
Any suggestions for sore wrists?
ADR 2009-02-02
Muscle snatch - 135#
Snatch - 140# x 1 x 3
Clean & jerk - 185# x 1 x 3
Front squat - 225# x 1
Weighted GHD sit-ups - 3 x 10 with 40# DB behind the neck

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