First off, the mindset of Olympic weightlifting is a complicated one. There is a lot that goes into a proper mindset. Here’s a breakdown of what we should be striving towards.

Find the silver lining in every session (here’s the millennial in me talking). Regardless of what happened during the session, we need to see the effect of the training you just did. Olympic weightlifting technique is constructed brick by boring brick. One cannot attain perfect from over night, it has to be built over time and repetition.

This means that we attack our sessions. This also means that you’re not just participating, we need to be thinking through our lifts before we do them (one could say “visualize”).

If the coach tells you to attack a certain part of the lift technique wise, focus on that part!

I recently had a conversation with another athlete that when we get to a certain level of weightlifting where the lifts are physically automatic, we can further isolate a technical portion of the lift (think “high pull!” or “knees back!”).

If there is one word that could define our mentality, it would be “rent”. As exercisers, we should all have the rent mentality. Nothing is given, everything is earned, and you have to pay rent every day. Work needs to be every day if you want to see progress. If you put in half the effort, you will see half the results. Pay half of rent, you still have half of it left.

I’ll leave you with one simple quote, “the bars not gonna lift itself.”

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2/18/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)15-10-5 air squats AKB push-ups + Snatch PVC 5 each: power to shrug hang to high pull power snatch snatch balance squat snatch + 1:00/side banded OH distraction :45/side KB dorsiflexionSnatch...

2/17/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Warmup: 3:00 Bike/Row/Ski EMOM x 5 5 Squat 5 Pushup/Box Pushup 5 Situp 1:00/side Athlete's Choice Hip Mob 1:00/side Athlete's Choice Shoulder MobMetcon (Time)"Zachary Tellier"...

2/16/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)5min - hop to paper, scissor, rock + :45/side calf :45/side pvc front rack :45/side couchEMOMx10Competitive: 1 - 10 penguin jumps 2 - max DU Recreational: 1 - 10 penguin jumps 2 - 20 DU Lifestyle: 1...

2/15/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)x2 10 air squats 5 kip swings 5/arm kb hang snatch + 5 each PVC snatch: power to shrug hang to high pull hang muscle snatch muscle snatch OH squat power snatch + 1:00/arm banded OH distraction...

02/14/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upEMOM x 8 8 Walking Lunge 8 Situps or Heel Touch + 1:00/side Couch Stretch 1:00/side Post OH StretchMetcon (AMRAP - Reps)"Heartbreaker, Dream Maker" Ascending Ladder in 20:00: 2 Air Squat - Partner 1 2...

CF 2/13/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upx2 20 Air Squat 20 Ring Row + 1:00 Lizard Stretch :30/arm PVC Front Rack 20 Pass Through + w/ PVC 10 Strict Press 10 Push PRess 10 Push Jerk 10 Muscle Clean 10 Power CleanPush Press (10x1, climbing )On the...

CF 2/12/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up30 Air Squat 30 Pass Through Pec Rollout Lat Rollout + x3 20 Hollow Rock 20 Arch Rock 10 Bar Kip 5 Floor Kip 1-3 Kip Pull upMetcon (Time)Competitive Strict and for time: 10 pull-ups 20 push-ups 30 squats Row...

CF 2/11/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upIn 10:00 100 RKB 53/35 + Rollout -Forearm -Glute -Trap -Hamstring + 50 AKB 53/35Deadlift (5x1)For Load C: 90-95% R: 85-90% L: 80-85% If you are feeling good hit a PR, but still hit 4 other lifts in...

PC 2/11/2019

FrictionCrossFit - Powerlifting ClubView Public WhiteboardWarm-up50 Air Squat 
 40 Box Jump 30 Push up 
 +
 Band Internal SH Rotation
 Band LizardBack Squat (10-5-3-2-1-1-1-1.. to Max)Bench Press (10-5-3-2-1-1-1-...to max)Hypertrophyx3-5 100’ Backward sled Drag- heavy...

02/10/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up15-10-5 Air Squat Box Step up/leg Banded Pull Through + 2:00 Frog Pose 2:00 Pike PoseMorrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott...

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