CF Central team “Isabel”:
Brandon Mayernick (red shirt) 1:16
Jeremy Thiel (back left) 1:37
Ingrid Kantola (front and center) 2:01
Michael Winchester (black) 2:30

Zach Brodis – 1:07 “Isabel”-

WOD 130131:

Rest day.

39 thoughts on “130131

  1. I love watching “good” crossfitters do fast WODs like these…why? Because of their inefficiency as fatigue sets in…The list of movement errors is very long (for all of us). Rich’s Isabel, elizabeth, and fran at the games (or any other fast wod he’s done) displays efficient movement throughout the entire wod. No wasted energy (as Rudy has stated multiple times). That’s what separates the professional from the amateur.
    Just wanted to bring this up before we all head into the open. Efficiency = speed

  2. So I have a question that I haven’t found much information on. I would love as many responses as possible. Why should I hook grip? I currently don’t and I haven’t for the 2 years that I’ve oly lifted. I’ve never had a problem with holding onto the bar and losing it during a lift. Any thoughts? What are the advantages?

      • My PR is 193 at 185 body weight. You can interpret that however you want. I obviously want it to be more but I’m wondering if hook gripping benefits something other than just holding the bar.

        • Yes the reason to hook grip is not because you’ll drop the bar, but because it keeps the bar from spinning in your grip. Greg Everett describes the effect as the bar spinning one way against the thumb and the other against your other fingers, but not sure how much stock I put in that theory. I made the transition after several years of lifting otherwise and was extremely skeptical, but would definitely say it made a difference and only took about a week to go from extremely uncomfortable and difficult to execute to second nature.

    • I got Burger King hands and never even thought I’d use it. But after months of super aggravated palms, especially near the pinky, I gave it a shot on my snatches and c&js. Best thing I’ve ever done. Lots of guys don’t use it, it’s all personal preference. It takes some time to get used to though.

      • So it was more of a switch because your grip was bothering you? Cause I really don’t have a problem with that.

        • Yeah mainly. I also felt like I had more control with the hook grip. I seemed to feel tighter and didn’t pull/twist so much on my palms. I’ll usually tape my thumb to avoid a tear.

    • Another reason to use the hook grip has to do with tension and loss of speed. The amount of effort required to hold on to the bar during acceleration through the second pull dramatically increases. With that comes a massive increase in tension through the arm from your normal grip which causes a loss of speed in the turnover.

      The amount of effort required to hold on to the bar using the hook grip does not dramatically increase during the second pull (mostly it just puts a lot more pressure on your thumb), allowing you to maintain a lower level of tension through the arm leading to faster turnover.

      The hook grip effectively eliminates your arm/shoulder turnover from being a limiting factor. And turns your thumbs into dog food.

      • Exactly, and unless you can forearm curl 500lbs you aren’t going to be able to keep all of the tension on the bar without using the hook grip.

  3. I think Zach should be required to do isabel at 185# from now on. I would have a harder time doing isabel with an empty barbell.

  4. I would say that your grip is not an issue at this time. There will be a point that your legs will out snatch your hands and it will be at that point that you will want the hook grip. I would just practice it like another skill. Do some with and some without, that way when you do reach that point, you will be comfortable with it. But it does take about a week of constant use for your thumbs to get use to it.

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