November 25, 2010
December 1, 2010


Hopefully I’ll be able to load a few of the short videos I took in class later today. In the meantime, enjoy the helpful mobility hints above, and remember to work your flexibility and recovery daily.

Strength segment 1:
6×3 rep
Overhead Squat, aiming for 3RM territory.

DB Push Press

Strength segment 2:
3×2 reps
Heavy Front Squats

Excellent work including a few PRs, as well as some frustrating missed lifts. Missed lifts have their place in training, but need to be scrutinized to find answers. Sometimes its really simple, you just aren’t as strong as you thought. Other times there are distinct flaws that make a lift go bad, and these need to be addressed. Overhead Squats and Front Squats both bring some peoples flexibility issues into play (its never just the weight), and can be confounding. Learn from this workout, and see where you need to improve.



  1. Dan Samarov says:

    Good workout this past Sunday, definitely a good indicator of where things stand and what needs to be worked on.

    Worked to 3 x 100kg on the overhead squats, felt really strong on these. Went up to 110kg, felt stable at the top, but got completely stuck at the bottom. Two attempts at this weight. Felt like I had nothing to drive with at the bottom of the lift (hips, quads, etc).

    Front squats, got 2 x 115kg. Tried jumping to 125kg and completely failed on three attempts, managed to squeak out 1 at 120kg. I think this is a combination of strength issues and, as with the overhead squats feeling as though any muscles which should be engaging at the bottom of the lift are not.

    Metcon – used 50lbs dumbbells, finished in about 3:31/33.

    Not sure if this is the correct way to go about things, but I feel as though I probably need to be squatting (BS, OHS, FS) and deadlifting (standard, snatch grip, clean grip) each about 2/week (so squatting twice a week and deadlifting twice a week). Thoughts?

  2. SBV says:

    Dan: I agree with you about squatting at least twice a week. There’s really no substition for it in terms of building pure strength and in terms of transferability to the Olympic lifts (OHS->snatch; FS->clean). Deadlifting heavy twice per week, however, might pose some recovery issues. You might be able to get away with it twice per week, so long as only one day was heavy, and the other day was light (i.e., “Dianne” with 225#).

    Unfortunately, like everything else in CrossFit, there would be a tradeoff. Time spent squatting and deadlifting is time not spent working on other aspects of fitness. It seems like a constant battle keep all aspects of fitness up-to-speed, so to speak. For example, I’m getting ready to start focusing more on Olympic lifting (Baltimore Open), but I’m “scared” that my row/run/METCON/endurance/etc. is going to suffer. It’s a constant battle.

    Maybe you’re overreacting slightly to some frustration from Sunday. I know how frustrating it is to fail on lifts, but holy crap, you’re lifting some seriously heavy weights. Your weakenss is certainly not strength — it might not be necessary for you to start focusing on squat/deadlift. Anyways, I love your intensity and drive to improve. It’s awesome and it rubs off on the rest of us during class.

  3. Dan Samarov says:

    Thanks for the response Sebastian! I appreciate the input. You’re absolutely right, there’s always going to be a trade off, the trick I guess is finding a balance that works.

    For me having a group of people around that are also driven and push themselves as hard as everyone in class does is incredibly motivating. I see people making rapid gains and expect the same from myself. I think that patience and a little more objectivity are probably in order!

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