Good luck and have fun to all you running today.

Crossfit Wilmington - Workout Of the Day picture
Lori is enrolled in our current weightlifting course.  She is strong, powerful, coordinated, and most importantly… coachable.  She’s pictured above with 105lbs pulled above chest height. 
Lori was power snatching, or basically muscle snatching, 85lbs with ease.  And though not intentional, that’s a heck of a muscle snatch and demonstrates her power and strength.  We were having difficulty getting Lori to initiate a 3rd pull and pull herself under the bar to recieve the barbell in a squat.
Crossfit Wilmington - Workout Of the Day picture
To convince Lori to pull herself under the barbell, we used the tall snatch from blocks to eliminate her strength and power from the equation. 
Crossfit Wilmington - Workout Of the Day picture
 By placing the blocks just below her tall hang height, we disallow any bend in her knees and she can only transfer energy to the bar with a shrug.  The weight is heavy enough that she cannot gain enough elevation on the barbell to get it overhead without an aggressive 3rd pull and quickly getting to the bottlom of a squat.
With only a few minutes of work from the tall we remove the blocks and…
problem solved!
Crossfit Wilmington - Workout Of the Day picture
As it’s said, if you can snatch, you can clean. 
Lori Cleans 135lbs recieving it well below parallel.
Good stuff!

0 thoughts on “Posted: 3/21/2010

  1. AFED says:

    Great stuff Lori! Sandra I think a meet and greet sounds AWESOME!!!! we have 200+ memebers so ya it will have to be big!!!!
    Maria thanks for the push yesterday…was hoping for closer to 13 but it was brutally fun!

  2. Angela says:

    Great job to everyone who ran today! It was great to see so many of you out there running AND supporting!!!!!!!

  3. maria says:

    Abby – thank YOU for the push and for advice on holding the bar…it helped a LOT.Good job everybody today… I missed the half marathoners but saw St. Louie at my aid station @ mile 25. Way tofinish strong!! I have to say, marathon's are MUCH nicer to participate in when you're handing out drinks .

  4. Tracy says:

    Congrats to the racers today!! My adrenaline was flying and still is and I did not even race!!Proud of you guys!! So many CROSSFIT Wilmington runners!!Clair,Noelle,Rachel,Bridgette,Julie,Pat,Scott,Will,Matt and Ryan(there may of been more)…we were cheering for you!

  5. Noelle says:

    Thank you so much to everyone who came out! Made a huge difference having you there. Tracy, Melissa, Ron, Angela… you guys rock. Looked forward to seeing you guys the second time around the whole race! 🙂

  6. St Louie says:

    Thanks for everything today. Good to have the familys support. Maria thank you so much for the tough love support . Looking forward to next year, see everyone soon ill be hobbling along

  7. Scott S says:

    No doubt about it. The CFW love was flowing today!! Rachel – good to see you in the medical tent. Hope you are back to normal soon. St. Louie, I will be hobbling with you for a few days. I developed a bad hip strain but made it home.