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
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.
30 Handstand push-ups (regionals standard)
50 KBS 24/16kg
60 Sit-ups (Ab-Mat, anchored)