Olympic Lifting Seminar, April 13 or 14

13.1 once again highlighted the importance of working the Olympic Lifts.
5 CFO Males hit lifts at 165, sick but they all have Snatches over 200#.  One female hit lifts in the 100# class, and her Snatch is 123#.  To make these heavier lifts under fatigue, your technique had to be spot on or you had to be incredibly strong.  Or a nice mix of the 2.
Now, we don’t get better at WODs like 13.1 by doing a lot of ugly Snatches while tired.  We get better by drilling the movement, breaking it down, finding our weaknesses, becoming more efficient and moving forward.  We will continue to develop these skills, but it takes time.
I contacted Charles Shipman at Be Strong Athletics to come to CrossFit Oakdale to hold a 1 day, 8 hour Olympic Lifting Seminar.  Charles is a member of California Strength (formerly the Donny Shankle/Jon North Glenn Pendlay coached teach.  That is weightlifting royalty.)  The cost is $150 per athlete.  The seminar will be held on the weekend after the Opens end, April 13-14.  It can be either a Saturday or Sunday, I am interested what will work best for you, but I want to make a decision by the end of the week.  We will cap this seminar at 15 athletes, first come, first serve.   We wanted to keep it small so everyone can get some personal attention.  Alison will set up a sign up system this week.

Looking Good Joe!
Workout of the Day
Strength
3 Position Clean
Start from ground, then low, the high hang
 
Metcon
AMRAP 8
4 Cleans 185/115
12 Box Jump Overs 24/20
It is recommended that you touch the box (with your feet) as you jump over, but it is not required.