Recently in Olympic Lifting Category

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.

Cheryl Haworth 286# C&J

http://weightlifting.teamusa.org/athlete/athlete/1099
http://www.nbcolympics.com/athletes/athlete=930/bio/index.html

http://www.ucdavis.edu/spotlight/0308/documentary.html
http://www.ucdavis.edu/spotlight/0308/filmmaker.html
http://www.ucdavis.edu/spotlight/0708/olympics.html

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

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:

Rest three minutes between rounds.

"Vertical force translates well into rotational force."

-Coach G.

Dimas! Clean & Jerk 215 KG (473#)

WOD:

FINISHER: 1X5 Deadlift

Rippetoe Deadlift Instruction

"I wish I knew how you could overstate the value of the deadlift."

-Coach G.

To Stretch or Not to Stretch? The Answer is Elastic: NYT

Press Instruction by Coach Rip

Coach G. Push-Press Instruction

Push-Jerk Instruction

WOD 03-12-08

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:

Rest three minutes between rounds.

"Vertical force translates well into rotational force."

-Coach G.

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