Monday, December 26, 2011

Olympic Weightlifting WOD for Tuesday12-27-2011

     - Junk Yard Dog warmup with partner
     - Coach B Clean Progression

Dynamic Stretching

Rack position stretches with bands

Skills & Drills
     1st Pull Position Drills
     Jumping/ Landing Foot Position
     Rack Delivery Drill with Barbell
     Tall Clean

Clean Complex
     Clean Deadlift x 1
     Clean Pull x 1
     Full Clean x 1
     Split Jerk x 1
     = 1 Complex
     Complete 7 sets
Pick a weight that you can hit all positions
Rest 90sec. between sets

Monday, December 19, 2011

Olympic Weightlifting WOD 12-20-2011

          - Row 200M
          - 10 Russian KB Swings (swing only to shoulder height)
          - 10 PVC Dislocates
          - 10 PVC Good Mornings

Dynamic Stretching

Skills & Drills:
          - Scarecrow Snatch
          - Tall Snatch

          - Program A*:
               I. Snatch Balance: Work to a "heavy" single in 5 reps. If you have never performed this movement, start very light and work up gradually. Otherwise, target 85-110% of your 1RM Snatch.

               II. Snatch: 7 single attempts to work up to a 1Rep. Max.

          - Program B:
               I. Snatch Pull: 3 sets of 3 reps @ 70%

               II. 3-position Snatch: 5 sets of 1 complex @ 65%

* "Competition" Phase athletes who performed Monday's main WOD will do Program B. Focus on solid technique and keep it light!!

Wednesday, December 14, 2011

Clean and Jerk Video Analysis

Great work by everyone from last night's class. We had some first time one rep maxes and some PR's from some of the more experienced athletes.

Watching video analysis of your lifts is one of the best ways to discover flaws in your technique and ways to work through them. In the photos below, I'll describe what I'm seeing as far as the good and the bad...

Starting position for the first pull...

Here we can see that Joanna is in a pretty good setup position. Her feet are about hip width apart, her arms are pretty much perpendicular to the floor with her shoulders just slightly ahead of the bar. Her gaze is neutral (straight ahead). Would like to see a bit more of a lumbar curve but that's probably nitpicking.

The Clean...

Wow! Everything looks great. Torso is upright, bar is racked high on the shoulders with elbows forward. Nice!

Transition from Clean recovery to Jerk...

Joanna has used the momentum from the Clean recovery to pop that bar off her shoulders just enough so that she can get her hands under the bar and in good position for the Jerk. She has also shifted her feet back in to a narrower stance that is ideal for the drive portion of the Jerk. This is exactly what we worked in drills last night!!...

The Drive...

Good job of achieving full extension of the legs and hips before driving under the bar. Everything looks GREAT up to this point!

The Finish...

Uh-oh!! Something went wrong here. It looks like Joanna needs to focus on pushing her head and chest forward as the bar passes overhead. Look at the photo of Chad Vaughn from yesterday's blog entry to see what I mean. Her lead foot should also be a few inches forward but again, that is probably nitpicking.

Where are your flaws and sticking points? What are you doing to work through them? If you've never been to our Weightlifting specialty class, what are you waiting for??

Monday, December 12, 2011

Olympic Weightlifting WOD for Tuesday 12/13/2011


     2 Rounds of
          - 200M Row
          - 10 Back Extensions
          - 10 OHS with PVC
          - 10 Lunges (5 each leg)

Dynamic Stretch/Mobility

Skills & Drills
     Clean to Jerk transition with empty barbell


     Clean High-Pull: 3-3-3 @ no more than 50% of your 1RM Clean. Points of emphasis - keep bar close to body, no arm bend before hip extension, finish with elbows high and outside.

     Clean & Jerk: 1-1-1-1-1-1-1  Find your 1 Rep Max!

Wednesday, December 7, 2011

Photos from Olympic Lifting 12/6

This picture shows a perfect example of keeping the weight back in the heels and the barbell close to your body during the first pull from the ground. Jamie is doing an excellent job of not letting the barbell get out away from him where it would tend to shift his center of balance out over his toes.

Here you can see that Jamie is doing a really good job of hitting that triple extension before pulling himself under the bar. By starting the pull from the "pockets" instead of from the knees he will generate much more power through the drive of the hips and will end up in a much better position when receiving the barbell. Great job Jamie!

Olympic Lifting class feedback...

Hey guys,

So we've been running this class for about 3 months now. I've seen some of you make HUGE progress on your Oly lifts and it's great to see! I would like to ask for some feedback on how you think the program is going, what should remain the same, what could be improved, etc.

Please post any feedback to comments.

Monday, December 5, 2011

Olympic Weightlifting WOD for Tuesday 12/5/2011


     3:00 of light rowing

Dynamic Stretch / Mobility

Skills & Drills
     - Coach Burgener Snatch Progression
     - Snatch Drop Drills


     - Muscle snatch 1-1-1-1-1 reps
     - Power snatch 3-3-3-3-3 reps
     - Snatch 5-5-5-5-5 reps

Your goal is to work up to a 1 rep, 3 rep and 5 rep max in the Muscle, Power and Full Snatch respectively. In the muscle snatch, the bar must be received with no rebend of the knees. In the Power Snatch, the bar must be received with the thighs above parallel.

WOD Demo>>>CrossFit Main Site Snatch WOD