Straight arms during the clean pull

Power clean work to a heavy triple
(See note below.)

3 rounds for time of:

20 Back extensions
30 Sit-ups
20 Pull-ups

Improve your start position

Post clean loads and WOD time to comments.

I tried to find a new, good video on power cleans, but watched way too many with bad technique….I will admit, I’m a technique nazi, and I refuse (REFUSE!) to post videos for you all with bad technique.I came across this one though and wanted to talk about it.

Rob O. is crazy wicked strong, but what happened in this video is a lot of grip and rip (you only need to watch the first two or three lifts to see what I mean). He forgot everything he learned and wanted to move heavy weight around, which we’ve all been there a time or two. I hate watching the “grip and rip”, but I do like this video though because a lot can be learned from it.

Watch the first lift, and just watch his feet. Did you see how WIDE he landed? After he landed, what’s the first thing he did? He walked his feet back in (and incidentally, where he walked his feet in to, that’s where they should have landed in the first place.) How do you fix this? Drill footwork.

Now watch the second lift. For starters, if I were coaching him, I would have strongly encouraged him to stay at 295lb. until he nailed his footwork. Remember that today, and as you are lifting, if you hit a weight that you “muscle around”, do NOT go up in weight just because you got the barbell to your shoulders. Make sure you only increase the weight once you have solid technique to support it (which, honestly, you all are SO great about!). Rob misses his second lift because of his footwork….90% of all missed lifts are missed because of footwork.

I watched the third lift…he was still landing really wide, so I quit watching. At that point, I landed right on top of my Olympic Lifting Soapbox….and while I’m stationed on my soapbox, I’ll share two key points with you:

1. Solidify your technique. It’s way more fun and impressive to lift heavy weight with good technique.
2. Desire to be speed strong, not weight strong (see #1 above). Think, “SPEED THROUGH THE MIDDLE.”

Ok, I’m off the soapbox, for today :).


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Thursday WOD, July 21, 2011

13 thoughts on “Thursday WOD, July 21, 2011

  • July 20, 2011 at 8:01 pm

    The key is to lift with your back in a twisting jerking motion. Trust me.

  • July 20, 2011 at 8:16 pm

    This is the video I like best to show the power clean, it really slows down by frames to show all the pulls and positions your body should be in….

    I hope to one day be able to clean this well, with a pvc pipe at least

  • July 21, 2011 at 8:07 am

    185#/ 7:49. Completely ran out of gas on the last 10 pull-ups. Was doing ball busting sets of one my last 10 pull-ups with Ryan screaming in my face like a Marine drill sergeant when my chin didn’t go over the bar that it doesn’t count. He made me cry. I guess that’s how the Roosters roll.
    Watch out- the third round will sneak up on you.

  • July 21, 2011 at 8:15 am

    155lbs 6:36 nice little workout.

  • July 21, 2011 at 8:32 am

    175# and 9.52 on the WOD; my pull ups are regressing.

  • July 21, 2011 at 9:58 am

    Did Crossfit in Alys Beach, Fl
    200m row / max pushups w partner for 12 min

  • July 21, 2011 at 9:58 am

    SC: 135#

    WC: 13:43

  • July 21, 2011 at 11:21 am

    Worked on power snatches today, then did “Heavy Jeremy” – 15-12-6 OHS (95#)/Burpees – 9:01

    See everyone this afternoon!

  • July 21, 2011 at 12:16 pm

    This WOD looks tame enough even for me. I may try it tonight. I have been curious how much my conditioning has deteriorated. EMS stand by.

  • July 21, 2011 at 5:21 pm

    Power Clean triple – 205#

    WC – 8:11

    Tough third round, but good workout

  • July 21, 2011 at 5:58 pm

    Power clean single – 250lbs

    Wod – 5:42

    My heart didn’t explode. Fun zone!

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