Recently in Olympic Lifting Category

Press Instruction by Coach Rip

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Coach G. Push-Press Instruction

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Push-Jerk Instruction

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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).

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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.

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"Vertical force translates well into rotational force."

-Coach G.

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An Enduring Measure of Fitness: The Simple Push-Up: NYT

Dimas! Clean & Jerk 215 KG (473#)

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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.

GWPC 200 Meter Route

GWPC 800 Meter Route

FINISHER: 1X5 Deadlift

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Rippetoe Deadlift Instruction

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

-Coach G.

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

Press Instruction by Coach Rip

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Coach G. Push-Press Instruction

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Push-Jerk Instruction

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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

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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.

Yesterday's post pointed out the many uses of PVC pipe. The following warm-up, The "Burgener Warm Up" from Coach Mike Burgeners website, Mikesgym.org is another excellent use  of the PVC or dowel.

The Burgener Warm Up
Mike Burgener
19 May 2005

"when learning the Olympic lifts for the first time i have found that the following warm up is very helpful learning bar path requirements in snatching. there are several steps in this warm up protocol. before we go into this warm up, all students are taught foot position: jump (feet under your hips) land (feet 2" outside hips with bent knees weight on heals.) practicing jumping and going to landing is essential in the understanding of: CREATING MOMENTUM AND ELEVATION ON THE BARBELL THRU (sic) A RANGE OF MOTION!! understanding that the barbell in the snatch position is approximately 8-12" above the head (a wide grip) and is held by using the hook grip (thumb around the bar, fingers around the thumb)"

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

Here is some more amazing Pyrros Dimas video for your perusal.

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.