Recently in Olympic Lifting Category
WOD 101127
8:30AM GWPC - TEAM 13S ONLY - spectators welcome.
"Olympic Total"
Total of best of three attempts in the Clean & Jerk and best of three attempts in the Snatch.
-At 9:00 sharp the lowest attempt in the snatch for men and women will take place. Once all snatch attempts are done we will move on to C&J
-The barbell is loaded in progression of lowest weight to heaviest weight. The barbell is never to be reduced to a lighter weight once an athlete has has performed a lift with the weight announced.
-The time limit for an athlete to begin an attempt after being called to the platform is one minute. At 30 seconds remaining there is a warning signal. The exception to this rule is when a competitor takes two attempts one after the other, in which case the athlete may rest up to 2 minutes. In such case, the athlete also gets a warning after 90 seconds have elapsed without a lift.
-Athletes not lifting will function as judges, TBA
-Once the highest value has been collected for each lift, the total weight lifted in the snatch is added to the total weight lifted in the clean and jerk. The lifter with the highest combined weight lifted is the winner. In the case of a tie, then the lifter whose body weight is less becomes the winner.
Noon BIW - Deload 6/7
AMRAP in 10 minutes
5 Pull-Ups
10 Push-Ups
15 Squats
Post number of rounds and partial rounds completed to comments.
Andrea, Brooke and Polly compete at Bad Girl Open
Social Climbing at BIW 6-9PM.
Come climb with the CFEB crew. If you don't know how this is a great opportunity to learn to top-rope: you don't need to own equipment, but there is a nominal fee for harness and shoe rental.
Post routes completed or attempted to comments.
Brandon gets his muscle-up. Sorry about the production values!
CWOD 091017
Hang Snatch & Overhead Squat 7-7-7
Hang Clean & Push-Press 3-3-3
Post loads to comments.
WOD 090912
Snatch 3-3-3-1-1-1
Post loads to comments
Snatch Set-Up 3-3-3-3
Snatch Deadlift 1-1-1
Post loads to comments.
WOD 08026
11AM
Overhead Squat 15-10-5-5-5
Noon
"Tea & Cookies"
100 Meter walking lunge
42 Sit-Ups
Run 200 Meters backwards
30 V-Ups
Run 400 Meters
18 Knees-To-Elbows
Apres, bring your favorite (Zone-ish) snack to share with your fellow athletes. Bonus points for actual tea & cookies. Double Secret Super Bonus Points for Zone tea & cookies.
Overhead squat article by Dan John
Okay, there are two reasons I remember May 21, 1988. The first, in case my wife is reading this, is that we celebrated our one-week wedding anniversary on this day. The second relates to the single greatest athletic learning experience of my career.
Coach Ralph Maughan of Utah State University was retiring as head track coach. For the record, he had made the Olympics as a hammer thrower, played professional football with the Detroit Lions, and won a Purple Heart at the Battle of the Bulge in World War II. I know, I know, other than that, what has he done? Well, ...
After five decades of coaching at Utah State, Coach Maughan was retiring. His family organized a very fitting tribute: a surprise track meet. Utah State had developed champions in the hurdles, 800 meters, pole vault, shot put, and hammer but the program was noted, worldwide, for discus throwing. At this tribute meet, alumni from all over the United States and Canada returned. The discus throw had former world record holders, national collegiate champs, Olympians from two nations, and hosts of league champs. Every alumnus had reached at least 180 feet/55 meters in the discus and the roll call neared two dozen.
Standing around between throws, we had all decided to do shot, disc and hammer no matter what the age on the driver's license said, I had a chance to talk with half of century of throwing excellence. It was a chance to dispel myths and respond to rumors. Glenn Passey, who set the national record at 190'9", weighing only 174 pounds, had attained mythological status among the others. The story that had been going around is that he never lifted weights.
"Is that true?" "Well," Glenn answered, "I didn't lift weights like you guys do now. I just did the Olympic Lifts all winter, you know, Clean and Press, Snatch, and Jerk. In the summers, I threw hay up into lofts for eight hours a day." The Olympic Lifts all winter and hay tossing (Dino-style if you wish) sounds like a perfect training program for a thrower.
Other athletes talked about the importance of quarter squats (squats in a rack doing just the top portion of the lift), putting weights over head "any way you want, doesn't matter, just do 'em," and the importance of staying away from more than three sessions in the weight room a week. One of the "young" guys, Chris Hatch, a 200 foot hammer thrower and 60 foot shot putter but still in his twenties, and I discussed lifting.
"I would only do one exercise, if I could do it all over again," Chris told me. "Really? Which one?" "Overhead Squats." I thought he was joking. Sure, I had done a few and I thought they never really amounted to anything. "This coach in California won't let his guys throw until they can do fifteen reps with bodyweight." What? Fifteen? "It makes you one piece, an animal."
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 5-08-08: Compare to; 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
Dimas! Clean & Jerk 215 KG (473#)
WOD:
"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.
FINISHER: 1X5 Deadlift
Rippetoe Deadlift Instruction
"I wish I knew how you could overstate the value of the deadlift."
-Coach G.
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
WOD: "Randy"
For Time
75# Power Snatch X 75 men
55# Power Snatch X 75 women
OR
30# DB Power Snatch X 150 men
25# DB Power Snatch X 150 women
Here is what I am shooting for (see yesterday's post). Go Nicole!
It is one of my personal goals to achieve at least a few of the "elite" level benchmarks from the CrossFit North Skill Level List.
One of the ones I am working on right now is to perform 15 bodyweight overhead squats. I hope to do this by slowly increasing the weight I can do, and lowering my bodyweight, while creating a more favorable lean mass to bodyfat ratio.
The Burgener Warm Up
Mike Burgener
19 May 2005
 |
THE WARM UP:
- power shrugs x 3 (down and up, just like jumping)
- power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
- power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
- muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
- overhead sqt x 3
- pressing snatch balance x 3
- heaving snatch balance x 3
- snatch balance x 3
Many CrossFitters struggle with the Olympic lifts. It is said that there is no mastery of the Oly lifts, only continual refinement of technique. However if there is a Master, with a capital “M” it is Pyrros Dimas. It is helpful to watch the masters as we struggle to gain the competency of a novice competitive lifter while building our capacity in all of the other CrossFit skills as well.
CrossFit East Bay has created a Squidoo Lens on Pyrros Dimas for your edification.
Pyrros Dimas Video Showcase
Here is some amazing Dimas Video. The music may not be for everyone. Heh.
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