Skill:
Second pull on the clean**

Strength:
Work to a heavy power clean

WOD:
50 reps of GI Jane burpee pull-up, advanced to 100

(One of my all-time favorite CrossFit videos – meet Greg Amundson, one of the original CF firebreathers)

Post power clean load and GI Jane time to comments.

**In Olympic lifting, you’ll hear the first, second and third pull…basically, it’s segmenting the path of the bar from the ground to your hips. The first pull happens from the ground to your mid-thigh; the second pull is where the bar goes from mid-thigh back into your hips; and the third pull, the all important “FINISH”, is where you shrug your shoulders, generate momentum on the barbell, and pull your body down and around the bar.

So, why’s the second pull so important? In both the clean and jerk and the snatch, the hardest part of the lift is getting the bar from your mid-thigh back to your hips/pockets, so that you can initiate a big “FINISH”, the “third pull”. You have to be patient, patient, patient, then all of a sudden, GO! The only problem is, if you hit the GO button too fast, bad things tend to happen, like colliding your face with the bar (trust me, it hurts).

Visualize this:

This is near the end of the second pull – Sage has moved the bar back into her pockets – she is staying patient (keeping her shoulders in front of the bar for as long as possible) and getting ready to move.

This is the down-and-up, the very first part of the Burgener Warm-up. Check out where the bar is – it’s about to go vertical. She didn’t jump the bar from her mid-thigh – she brought the bar back in to her hips, the very best position!

FINISH!

And, she pulls her body down and around the bar….

These pictures were taken with a high-speed camera…make no mistake about it, this movement happens FAST. Patience is the key: slow is smooth, smooth is fast.

****************************************************************************************************

The CrossFit Games starts TOMORROW in California!!! CLICK HERE TO WATCH THE LIVE WEBCAST that will start TOMORROW morning!!

Speal Chris Spealler (aka Speal) is one of the most elite CrossFitters and is one of the few athletes who consistently performs at an elite level. If someone asked me who the best CrossFitter is, Speal is who I think of first because he has that rare gift of being good GREAT at both metcons and Olympic lifting. He’s also an all-around good dude. Watch for him at the Games this weekend and see for yourself!

โ€Ž”Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher. Donโ€™t define yourself by your numbers and your times. Define yourself by who you are and what you are about. CrossFit is something that you do, it is not who you are. That can help keep things in good perspective.”

–Chris Spealler

Post thoughts to comments.

Media:
Thursday WOD, July 28, 2011

5 thoughts on “Thursday WOD, July 28, 2011

  • July 27, 2011 at 7:07 pm
    Permalink

    Don S.-
    Will you be at the box tomorrow? I think I may have hurt my foot and need an expert opinion ๐Ÿ™‚

    BTW, I told my mom I may have jacked up my foot, and she goes, “Your friends must think you are the MOST accident prone person they know”, hahahaha….

  • July 27, 2011 at 9:12 pm
    Permalink

    What can I say about burpee pull ups…just be patient and find a rhythm…don’t stop and think you’re gonna catch your breath, it’s not gonna happen till you’re done! Enjoy!

  • July 28, 2011 at 1:58 pm
    Permalink

    Today the evening classes will look like this for the metcon:

    Advanced – 50 burpee pullups

    Moderate scaling – 30 burpee pullups

    New crossftters – pullup skill work followed by 50 burpees.

  • July 28, 2011 at 6:40 pm
    Permalink

    GI Jane
    13:06 RX

    First time to ever attempt this WOD. Paced myself from the start and did 50 in 5:30. My plan was 10 at a time and I did that all the way through. Great workout.

  • July 28, 2011 at 6:42 pm
    Permalink

    Power Clean 100lbs PR
    GI Jane 11:12 Rx

Comments are closed.