WEIGHTLIFTING PROGRAM: 1. power snatch+ohs+snatch balance: work up to 80% of best snatch. 1+1+1 x 5 sets. rest as needed but no more than 2 minutes between sets. 2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets. 3. ab work…..your choice.
Between the popularity of movements like minimalism and Chi Running, more people than ever are trying to fix their running form in the hope of eliminating injuries and getting faster. Each school of running form has its converts who swear it’s the miracle cure. Experts say there’s not enough research to definitively say that any of these methods prevent—or cause—injuries. One thing is for sure: Try to make a radical change to your form suddenly, without giving your body a chance to adjust, and you’ll end up injured. So how do you determine whether your form needs fixing? As long
STRENGTH: 1: Clean: 10 rounds- Every 2 minutes, compete: -1x hang clean + 1x push jerk + 1x clean + 1x jerk (work up to a max for the day) *These are not touch and go reps, treat it more as a (1+1) + (1+1). Also, for any strength/Oly portion, the squat is always assumed, unless noted as “power”. Any work capacity/CrossFit style/For time component, it is the opposite. You can perform the movement any way you choose, unless a squat or power is specified. 2: For max reps: -1x max rep unbroken clean and jerk (135#/95#) *Push this to your limit.
In the 1970’s there was a research study that examined the short stature of child labors in Japan. The children were put to work at an early age doing work that involved lifting heavy objects such as hod for construction, etc. These researchers concluded that the major reason for the limited growth in these children was because lifting heavy weights broke down the epiphyseal plates (growth plates) of the long bones of the children which resulted in shorter stature than their peers. Another reason given, which was secondary, was that heavy lifting at an early age forced premature testosterone production early
Here is a little throwback to the 2010 CrossFit/USAW Open competition. For those of you who are not familiar with the event, it was a USAW sanctioned meet combined with a third CrossFit workout. The scores were based off your total in the Snatch and Clean & Jerk, plus total reps in the CrossFit triplet. Strength: *Im not going to get too crazy here and tell you to run it like a weightlifting meet because people will probably stop hanging out with you if you are training alone in your garage, wearing a singlet, and announcing a 1 person weightlifting
Here are the criteria for the 10-point scale of the power snatch. You can make your own scale. THE SET UP: (2POINTS) Chest up Back tight and flat as possible Shoulders even with or slightly in front of bar Head straight ahead Weight distributed in center of feet or very slightly forward 1ST PULL: THE LIFT OFF (2” ABOVE KNEES): (2 POINTS) Initiate pull with legs Weight moves slightly back on heels (keep balanced) Keep bar as close to shins as possible Shins need to be vertical to floor with loaded hips Back angle stays same as set up until