Wednesday, January 6, 2010
Tuesday, January 5, 2010 at 05:05PM 
Post-Lynne: Bobby Goodfellow, Assistant Coach, fine tunes our mechanics on benching.
WOD for Wednesday:
Clean Pulls 3-3-3
AMRAP 3 minutes:1 minute rest (5 cycles)
3 Toes to Bar
6 Kettlebell Swings (2/1.5pood)
9 Burpees
Post total number of rounds per cycle. If you are new to CrossFit workouts we will scale as needed including total number of cycles.
OLYMPIC LIFTS:
On the subject of Olympic Lifts the question has come up, “How should I approach these?”
Practice makes perfect! First and foremost, the o-lifts are technical lifts and striving for technical proficiency should remain top priority over load. I found that Josh Everett summed it up well in his book, Olympic Lifting:
- Position
- Movement
- Speed
- Load
If you are new to the lifts, focus on form and approach these sets as practice sets/focusing on mechanics. Don’t be tempted to load up the bar. Catalyst Performance- Performance menu is a great resource for articles discussing this. Greg Everett makes a great argument for striving for technical proficiency as a Crossfitter in the article titled, “The Importance of Technique for the Generalist.”
Additionally, as you have noticed we are integrating supplemental/auxiliary skills and exercises in our programming (snatch balances yesterday and clean pulls today). More specifically for today’s underlying objective in clean pulls is practicing our ‘second pull’ of the clean. When we pull the weight initially from the ground it will be slow and controlled, whereas in the second pull we gain more velocity on acceleration. A couple points: (These were taken from my Tommy Konos, Weightlifting, Olympic Style):
- Initial pull- slow/controlled only legs called into action
- Second pull- at beginning (bar knee level), shoulders should be forward of bar
- Keep bar as close as possible to body while maintaining shoulders over bar as long as possible
- Emphasis on strong back arch/lats pulled out (this will help keep bar close to your body)
Here is one of my most recent favorite sites regarding O-lift tips to check out:
http://sageolylifting.blogspot.com/
Reader Comments (1)
Clean Pulls 155lb x 3, 175 x 3, 175 x 3
2rds+ 6 burpees
2rds + 3T2B
2rds + 3T2B
2rds
2rds