The Cred and only The Cred today; approximately 45 minutes worth.  Unfamiliar with the exercise?  Check out this post.  Also, the athlete below (a Mike Boyle disciple) pulls-off a pretty sweet (and technically flawless) version.

[youtube=http://www.youtube.com/watch?v=rRA_8jrlT3U]

Here’s how my rounds with the exercise looked today (all noted reps are per each arm):

60 x 5; 80 x 3; 90 x 3; 95 x 2; 100 x 1; 105 x 7 singles*

*Right arm rep, immediately followed by the left arm rep, with approximately 3-minutes rest between right arm/left arm “sets”.

Multi-rep sets were done all with one arm, then all with left, i.e., with 60 lb set, I did 5 right arm reps immediately followed by 5 left arm reps.

Why the dumbbell version?  Why not man-up and hit it with a barbell?
Couple of reasons for this. First off, I love the barbell power snatch — however, that love is unrequetted, at least when it comes to my shoulders.  I think this has more to do with the lingering effects of life spent trading licks the grid-iron (American football) than anything else.  But whatever the reason, the db version allows for a catch that is in more of a neutral, shoulder-and-hand/wrist-friendly position, therefore eliminating any resultant shoulder pain.  I also like the unbalanced loading the db version offers.  Is it more “real world”?  Meh, maybe so – though I still prefer the barbell version if I’m concentrating solely on the pull (either high or low), simply because I can load-up the bar with more weight.  Every now and again, though, I’ll do a single-arm high pull with a heavy db, just to change things up a bit.  Mostly, though, I pull (heavy) with the barbell version, but I rely on The Cred when I’m looking to do the full version of the movement.

Of Note:
Anyone catch Rob Orlando on the CrossFit Journal, speaking about his Hybrid Winter Challenge creation?  Good stuff, for sure.  And hey, I can count the number of times on one hand that I’ve actually performed a CrossFit WOD as Rx’d, but I still believe that this is the best 25 bucks per year you can drop.  And yeah, they totally f’d-up in what ultimately resulted as the whole Robb Wolf debacle, but that act of lunacy doesn’t negate the fantastic work they do with the Journal.  As with all sources of information (this joint included) take what is useful to you and disregard the rest.   Anyway, I’ve got my own ideas on what I’d like to see comprise a sprinter/power athlete’s decathlon.  Maybe I’ll post it up over the weekend and we can dissect it.

And another note…
I seem to be detecting a bit of strength imbalance/instability, especially in my lower body.  This may be as a result of not being able to sprint as much as I’d like over the last month or so.  In any event, you’ll see me start to work-in some more single-limb exercises over the next few weeks to clear that stuff up.  This is the nature of keen vigilance and constant reassessment.

3 COMMENTS

  1. I love this workout, too. Do you have as much thoracic mobility (as the girl in the video) to catch the db in this low position? Or, are your db snatches done in a ‘power’ version (min squat)?
    Also, out of curiosity, do you regularly overhead squat to maintain shoulder mobility/stability? I try to at least use an unloaded bar in warm-ups to maintain shoulder health. I am sensitive to my shoulder function after tearing rotator cuffs about ten years ago. Keeping them healthy is a priority, so weekly I get a fair amount of OHS, Turkish Get-Ups, Windmills, rows, and push-ups.

    • I catch at about the height that she does, maybe a tad higher. And I try to always remember to do a few sets of OHSs within the course of my warm-up routines, and I usually get in a good bunch of dislocates as well. It’s just one of those ugly position-to-build things…plus the aforementioned cumulative trauma. I can still pull heavy in the barbell version, which, in my opinion, is the most important part of the movement for non-Oly lift folks, and try to work the catch phases in other ways.

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