The importance of Olympic weightlifting for the “Sport of Fitness.”
1) General Introduction:
The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force. Part of the extraordinary abilities of an Olympic lifter arises out of his having learned how to effectively activate more of his muscle fibers more rapidly than others who aren’t trained to do so. This becomes extremely important for athletes who need to remain at lower body weights for athletic purposes but need to learn how to apply greater force.—Artie Dreschler
Mr. Dreschler literally wrote the book on weightlifting. Clearly he wasn’t writing for competitive exercisers, but his comment could not be any more appropriate in relation to our sport. I say this at every camp, and I’ll say it again here: Rich Froning has the highest WL total of any Games athlete—Rich Froning has won the Games twice.
The debate on the importance of weightlifting should stop with my last statement, but fools will continue to quarrel. So here’s a quote from “Were the Games Well Programmed?” on Anders Larson’s CFG Analysis site:
What is clear from this is that HQ puts a large value on the Olympic lifts. The clean and snatch were worth a total of 5.35 events on their own! Add in shoulder-to-overhead (0.67) and that’s more than 6 events worth of points based on the Olympic lifts. Although I am a big fan of the Olympic lifts myself, I do think the snatch in particular was over-valued. It was worth nearly 14% of all the available points, including 20% of the Open and 17% of the Regional.
These are actual numbers and facts, not opinions about what you “think” will be programmed. Larson also has added up the total point values for every movement tested during both the 2011 and 2012 Games seasons. The snatch and clean & jerk are worth 20 percent of the total point value. If you add accessories, you have 36 percent of the total point value—read that again, except in all caps: THIRTY-SIX PERCENT. I can and will talk about exactly how the lifts develop the athlete from an overall perspective, but strictly from a sporting perspective, that’s a lot of points.
We are not programming for and coaching athletes to be Olympic weightlifters. Our athletes’ success in Olympic weightlifting is secondary to this fact: to be successful in the “sport of fitness,” they must be good weightlifters. Rich Froning’s 293kg Total (in f-ing Nanos) would have been good for third place at the 2012 American Open. Rich Froning is the two-time CrossFit Games champion.
Tomorrow – 2) Science
WOD 130125:
Strength
1) Deadlift: 3X10 – heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) – heaviest possible, rest 60 sec.
Notes: 2a & 2b should be performed in alternating sets.
Conditioning
For time:
30 Handstand push-ups (regionals standard)
40 Pull-ups
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)
70 Burpees
Iv got a ticket to the Outlaw Camp in Austin, TX on February 27th. I am selling it for face value. Text me if your interested. 713-319-7127
This pretty much nails why I follow the Outlaw Way…
I concur
Great article. Oly lifts should be taught in elementary school, and cops should issue fines to adults for doing dumbbell curls.
I too have a ticket for the Austin Training camp and am unable to make it. Let me know if you’re interested. LVG2@aol.com
I want to believe that 2) Science will really happen tomorrow.
But I can’t.
Great post.
I had a question to you guys regarding the Friday/Saturday postings. I find that when I max out Saturday after the deadlifts on Friday, I have trouble pulling and hitting big weights. When I switch the days I find I am fresher for the max out attempts. This could be because, relatively, I am weak deadlifter. So I figured I could go harder on the deads on Saturday and get more recovery after them. Does any one else have a similar experience to this?
I feel the exact same way. If I were to do 3 sets of 10 heavy deads on Friday I will almost never reach pr weight on Saturday.
There are probably many people who experience this because it’s the design of the program. If the program dictates 60 second rest, would you take 120 seconds so you can move more weight? It’s the same thing.
That’s a great point that I completely overlooked. Thanks for the input EA
I have a question I’ve been mulling over for a while: If we aren’t hitting our maximal PRs on saturdays (I experience this as well) Should we be using our most recent Max lifts (as in from the latest Saturday 1RMs) or our current PR lifts to calculate our weights for Monday’s big WL sets of Sn and C&J?
When I calculate using my PRs its rare when I fully complete a WL circuit without a few missed pulls. Usually at +90%. The answer could be HTFU, but I’m curious whether making all my lifts at lower weight would be more beneficial.
Definitely have been pondering this as well
I know you’re right EA. I expected this answer and I must admit, I am one of those that fudges the rest intervals at times to hit bigger weights (rarely!). In both cases I do this because I compete in weightlifting meets, with the hope to make Nationals, as much as I do CrossFit. So, if I have an opportunity to hit as big lifts as possible on a weekly basis, I take that opportunity because I think it works for me. That being said, using yourself as example, you are a National level weightlifter and “competitive exerciser”, and doing what this program dictates has worked incredibly for you, as it has for me. I just am always looking for ways to experiment and individualize it to get the most out of it for my needs.
Right now, I am experimenting with switching Friday and Saturday but that probably will not last. I know that the program is written the way it is to limit how maximal an athlete can go on a given exercise. There are just times, if I feel good, that I want to push that envelope and not leave any weight “unlifted”. Just some thoughts. I am more than open to critique.
James, you’ve got to stop thinking of Saturday’s as “PR days”. They are true ME days in our version of the conjugate method. To a large extent I program pulling the day before our ME lifts to take away the ability for the lifter to “muscle” the lift. The goal with the Saturday ME work is to force the lifter to be as technically sound as possible, while being in a slightly fatigued state. All percentage work should be done based off highest recent 1RM.
The goal is when the athlete is rested and the test calls for a true 1RM, they will feel like they’ve never been so strong.
All my questions answered in one post. Thanks coach
knowledge bomb.
Ugh you’re right. I know, I know. From now on, I will stick to the program and not switch the days anymore…like I did today. Thank you for the responses Coach and EA.
I’ve read something on this that can explain it much better than I can, but I believe it has to do with the nature of Deadlifts and how taxing they are on the CNS. Even if muscularly you feel fine after a day of heavy deads, your CNS will still be a bit behind, and thus unable to get its shit together for big lifts the next day.
i normally don’t have time to do all the bbg and str and cond on saturdays, so i have been alternating 20 min and 3 attempts at each sn & cj before the friday strength
I am selling my spot for the Novato outlaw camp February 11-13. Email me if you are interested.
Veroblackmouth@yahoo.com
Might I play devil’s advocate a bit?
Rich Froning is the best CF Games weightlifter, yes.
He won the fitness competition that has a statistically verifiable bias toward weightlifting movements.
This is not surprising. I think you were a guest on someone’s CF-related podcast (can’t remember exactly) a few months ago and I was intrigued by what you had to say about former gymnasts making the best CFers (eventually). Something about kinesthetic awareness and body control (if I recall correctly). You then went on to say something about training gymnastics being too much of a lifelong pursuit to effectively teach a bunch of new found CrossFit bros in any short amount of time, who in turn provide leadership and validation for the Soccer Moms who eventually must comprise a sizable chunk of your business in order for it to probably be successful.
I don’t disagree with any of this. But, just because weightlifting is more readily teachable, palatable, measurable, profitable, and logistically accessible, does that justify its bias in CrossFit (Competition and otherwise)? What makes a world class Snatch intrinsically superior to, say, an Olympic-level gymnastics tumbling pass for “fitness”?
I come from a breakdance background, and was/still am relatively mediocre, but I’ve met/seen/know dudes who could basically levitate in 3D with speed and precision in ways that most CFers could scarcely comprehend, yet they would probably suck at a Snatch and could care less anyway (who knows maybe if they decided to train it the speed/coordination would carry over eventually). And there were and still are a lot of them. They were not that special or “gifted.”
As far as the “argument,” I could personally give a shit either way because it is what it is today and will probably not change a whole lot any time soon. Although stuff like the O-course is a fun deviation from the norm. People like hoisting big weights, I get it. I enjoy CF in its many practiced forms/definitions and do stuff on the side that I also enjoy that will probably never show up in a WOD. It’s all good.
Not trying to stir the pot, just enjoying the discussion. I look forward to your next pieces on this. Also, getting my ass handed to me at the NorCal camp, woo!
Check out this clip of Rich and Dan and tell me that they can’t do gymnastics. The weightlifting makes you stronger and gives you more control over your body as shown here. Dan learned to do backflips minutes before this WOD.
http://youtu.be/qnq7euJ73kw
Big shout out to DanB, for makin’ that shit happen!! I remember when I was a kid (around 7 or 8), I did my first ever “No-hands” Backflip (as we referred to ’em on the southside of Chicago), on concrete…the sidewalk! My thought was either I land on my feet OR bust my shit! Of course, I landed on my feet…and for a very long time after that, used to receive many challenges and small payments to do all sorts of flips that I taught myself to do. Weightlifting prowess coupled with mental fortitude, are a bitch to contend with…in my opinion.
Don’t really want to get into semantics, but A back flip/tuck is a basic beginner’s skill. It is well documented that you can teach most marginally athletic 18 year old boys with a cute girl to impress one in the same amount of time, lifting or no lifting experience.
#LMAOfff! That’s what’s up! 🙂
My apologies! Here, on the southside of Chicago…when I was coming up and doin’ unorganized gymnastic movements, we called the flip DanB and RichF did in the clip, “NOs”.
I couldn’t agree with you more, Rudy. Falling short in 2010 was such a disappointment, I knew I had to changes to my training. A daily focus on Olympic movements made all the difference for me. Thanks for putting this program together, it’s been a game changer.
obvious troll is obvious
Pretty sure that The Outlaw Way is just one big ponzi scheme of trolling. And money too.
Do you even lift bro?
Strength:
1) 140-150-160kg (180Kg 1RM)
2a) 60-70-75-75-80Kg (100Kg 1RM)
2b) 6Kg
Cond:
18:27
Man don’t I feel the puss posting after Froning.
Strength:
1) 315#, 335#, 355#
2a)155#, 175#x4
2b)26#x3, 18#x2
Conditioning:
15:41 Rx
1) 275-300-300(f)
failed 6th rep on third set, back gave out. 8 months ago 300 was my max. putting it up for a 10-spot gives me a chub.
a) 155 across
b) 15-15-10-10-10
cond 14:30 Rx
I think this clearly defines why we all love Outlaw. On a fun side note, I just realized that I train the stats guy’s (Anders) mother. Small world.
STR
1) 315, 365, 405
2a) 205
2b) 36lb bell
COND
10:29
1.) 315, 345, 355
2a.) 135
2b.) 35×2 26×3
Conditioning:
18:18 (pure muscle fatigue, burpees alone took almost 10 minutes.)
Bench press-155 lbs
Pull-ups-8 kg
Cond-13:53
Strength
1) 315, 365, 375*6
2a) 205, 225, 225, 225, 225 (needed spot on last 2 reps)
2b) 10lb (should have gone heavier but bench wore me out)
Conditioning
17:29 (hspu killed me) (pull-ups were strict because I suck at kipping on the makeshift pull-up bar at 24 hour fitness)
str
1)365, 385, 405
2a)no time
2b)no time
cond
15:25
1) 185-205-225
2a) Scaled volume, only did 3 sets of each: 135-135-135
2b) *Green Band-Green Band-Green Band
Conditioning: 14 KBS, RX’D, DNF, 15 minute cutoff.
*Scaled version for reps:
15 Handstand push-ups (regionals standard)
20 Pull-ups
25 KBS 24kg
30 Sit-ups (Ab-Mat, anchored)
35 Burpees
Str-
1) 275/295/305
2a) 155/165/175/185/195
-should have started heavier
2b) 16kg KB all sets
Cond-
12:02 rx’d
Struggled with hspu, my shoulders were rocked.. was hoping to go unbroken with those but otherwise felt good
Strength:
1) 275lbs, 290lbs, 315lbs
2a) 155lbs, 165lbs, 165lbs, 165lbs, 175lbs
2b) 25lbs each set (regular strict pull-ups)
Conditioning: Rx
20:30 (HSPUs suck, and did 7 mins on burpees yesterday)
1) 275lbs
a)175lbs
b)25lbs
cond
19:04 (hspu kipped)
1/2/2
str 365-385-405 whoo back is smoked 🙂
cond 11:52
STR
1) 305, 335, 350
2a) 165
2b) 25lb vest
COND
13:56
Strength
1. 175#
2a. 105 BP
2b. 15,15,10,10,10
Conditioning
11:34
Str –
1) 335,355,375
2a) 225
2b) 44
(God i felt soooo swole…lol)
Cnd –
12:05
I suck shit at hspu. Used 2″ deficit, and probably will continue to, until regionals
Strength
1) 170kg, 190kg, 200kg x 8
2a) Up to 100kg
2b) Up to 16kg
Conditioning
13:49 (HSPU sucked)
Strong work man.
Strength:
1. 175, 175, 185
2a. 80
2b. Strict no weight
Cond:
18:00 rx
2/2/7 upper neck issue from deficit HSPU
1) 315 across (this is the weight that I trashed my back with back in August when I discovered I had one leg a full inch longer than the other. Killed it today. Major psychological breakthrough.
2a) 155 then 175 across (def slowed a bit on the way up in the last two rounds
2b) 36 across (slowed up on the last couple reps of the last two rounds
Cond:
14:26 (wasted about two extra minutes on the HSPU, shoulders were smoked)
Strength:
1) 315(11), 325, 335
2a) 155
2b) 25, 2×15, 2×10
Conditioning:
17:47
-not a balls to wall effort by any means
M/F/S
3/6/7
Strength:
1.) 315, 325, 340 ~ (steel plates)
2a.)165x5x5x5x5x(4fx1)
2b.)25x5x5x(4fx1), 20x(4fx1), 15x(4fx1)
Conditioning:
13:18 Rx
235-250-265 (did 275×5 @ Outlaw Open)
85-95-100-105-110
Body weight strict
13:44
Grip issues on pull ups and kbs…
Deadlift 315 325 335
Bench @165
Wd pullup @35
Cond.
9:45
I have never done burpees so fast. Hspu and pullups ub
Damn, you should start videoing your workouts. I’d like to see this.
Will do!
Strength
1)365×3×10
2a)155×5×5
2b)25×5×5
Conditioning
19:35 – strict, strict, 32kg, rx, rx
M/F/S
2/3/3
Have to do what I can to get rid of the competitive exercising aspects of the conditioning while I wait for the Outlaw S&C program to roll out. Kipping is silly.
First let me say that this is my first day with The Outlaw Way. I love what i have read and seen.
1) 300-300-300
2a) 165 for all
2b) 25-25-15-15-15
Metcon 8:13 half the reps on all 5 exercises
1) 405-405-405
2a) 225-225-225-235-245
2b) 0-0-0-5-10. I’m kind of a fatso. Bwt 225
Cond) half rep volume in 6:47. Surprised myself with 14 unbroken HSPU to kick it off. pr by 4.
1) 275 295 315
Stayed lighter and tried to maintain speed
2a) 185
2b) 20
Arms smoked after these.
Cond: 15:25
Subbed pullups with ring rows.
Arms completely fatigued from above.
Hungry…..
6/4/2
Strength:
1) 315#, 315#, 325# all felt pretty easy
2a)skip 🙂
2b)skip 🙂
Conditioning:
20:26 Rx
Maxed out today. Sorry.
Snatch – 265. Missed 280 x 3
Clean and Jerk – 315 easy. 330 racked but could not stand up.
HBBS – 395
Conditioning (Gym’s WOD)
OC Throwdown WOD 5:
30 Wallballs (20/14 lbs)
15 Power Snatch (135/95 lbs)
30 Wallballs
12 Power Snatch (155/105 lbs)
30 Wallballs
9 Power Snatch (185/125 lbs)
I switched the order of the wall balls and snatches and it definitely slowed me down.
11:20
I will make up today’s tomorrow.
Strength
1) 285, 305, 320
2a) 205,210,215,220,220
2b) BW,10,15,20,25
Conditioning
14:42
forgot I could have done kipping HSPU
Strength
1)275,290,300
2a) 165,165,165,160,155
2b) 45,35,35,31,31
Conditioning
15:03
M/5’8″/38/187
Strength:
1)3×10 @ 405; +/- 25sec/set
2a)5×5 @ 250
2b)5×5 @ 35
Cond:
14:06; didn’t do the HSPUs as prescribed…went head to Ab-mat. That felt a little better on my left shoulder. Could have gone lower on my time…had to walk across the gym floor a bit. All good.
3×10 @345lbs 75% >1rm it was heavy
1a) 210,205,205,205,205
1b) 70×3/63×2, 63, 53, 53, 53
Conditioning: 15:26rx shitty hspu today, worked really hard to go butterfly the whole way since I’m weak at those. But overall pretty happy about the day
255 DL. Touch and go- should’ve done more
195 bench
Strict no weight
Conditioning: kicked my butt. 15:04 RX. Burpees were Johnny Slowballs.
Strength
1)165, 185, 195
-have never done more than 5 reps of a DL so wasn’t sure where to go with this.
2a) 95, 95, 95, 105, 110
-the 110 was a mistake with a unevenly loaded barbell. meant to hit 105 again.
2b) bw with a thin blue band for all
Conditioning
20:09 rx’d
-hspu’s were the most difficult and took me a good chunk of time to get through. thought I might drop the kb on my head because my grip was fried. should have moved faster through the situps. burpees were slow and awful.
1) deadlift
3×10 155, 185, 205
2a) Tempo Bench Press:
5X5 155 all reps
2b) Strict Tempo Supinated Weighted Pull-ups:
5X5 started out with 30s and decreased each set ending with 10’s
Conditioning
Substituted HSPU with Push press @95
22:38
Strength
1) 3×10 deadlifts
205, 225, 235 (failed after rep 8, bummed. I lost my grip)
2) skipped… short on time.
Conditioning
14:25 rx – Burpees slowed me way down. I don’t know why I am so slow at those.
275/295/305
2) bench. 155/175/185/185/205
3) pull-ups 35lb KB/55lb KB 2 sets /70lb 2 sets
Conditioning: 12:16.
Good stuff.
Dead lift: 315/315/365
Bench: 225/225/245/255/255
Supine RPU: 45#
Conditioning: 18:06
deadlift 255,255,245
bench 185,185,195,205,205
pullups 10
conditioning
17:04
1) 225, 245, 275
2a)185
2b) BW
Conditioning – 27:14
Deadlift:
http://youtu.be/-xnVcgJ19n8
385-405-455
Bench Press:
205-185-195-205-205
Pullups:
25-35-45-55-65
Conditioning:
17:16
HSPU slowed me up, same with sit-ups and burpees. Core was gone from the dead-lifts
Sorry I’m such a terrible shot with the camera! lol
The blur ALWAYS adds drama 😉
Deadlift: 205-245-265(8- Lost grip)
2a. 95-95-105-115-115
2b. 10-10-10-10-BW
Conditioning: 22:04
I seemed to have lost my Butterfly Pullup, if anyone sees it, please return to Afghanistan.
Deadlift 225
2a. 145lbs
2b. 40-35-30-30-25
Cond. 19:39
15 min to 1rm clean and jerk hit 180# 1rm is 185
deadlift 260-280-300 300 is 80% of my 1rm
2a) 115#
2b) 35#
conditioning: 18:30
Strength
•275,295,300# (couldn’t go too heavy. Battling injury)
2a)•225# (across)
2b)•53,53,44,44,44#
Conditioning
For time:
•11:45
Used the 70# KB instead of 53#
Strength
DL – 140-145-150kg
2a) 90-90-85-85-80
2b) BE
Conditioning
14:37RX
Strength
405 – 405 – 405
2a) 185, 185, 185, 205, 225
2b) 40, 26, 26, 26, 26
Conditioning
For time:
•18:45… (HSPU weren’t cooperating this morning)
Strength 275 across
2a 165 across
2b 15,15,25,25,25
Conditioning
20:24
Strength
1) Deadlift: 3X10 – 100, 110, 130 kg
2a) Tempo Bench Press: 65 kg
2b) Strict Tempo Supinated Weighted Pull-ups: BW
Conditioning
16:25
How does Annie Thorisdottir compare on O-lifting? As she is also a 2 time champion, I’d be interested to know the figures on her to see if there is a direct coloration
Strength
1- 170,180,185kg
2a- 80kg for all sets
2b- 16kg for all sets
Conditioning
11.57
DL- 170 – 185 – 200kg
BP – 70kg
SP/Ups – 10kg
Strength:
1) 205/225/240
2a) 90/95/100/105
2b) just strict no weight
Conditioning:
18:03 hspu with abmat
Strength
1) Deadlift: 3X10 – 315/345/355
2a) Tempo Bench Press: 195
2b) Strict Tempo Supinated Weighted Pull-ups: 25/25/25/35/35
Conditioning: 16:07 rx