Clean & Jerk, 2-2-2-2-2, 60 seconds rest between sets
Snatch, 2-2-2-2-2, 60 seconds rest between sets
5 rounds for time of:
2 Muscle ups
4 Box jumps
Post C&J/snatch loads and WOD time to comments.
Challenging Dan and Rich: Backflips and Handstand Walks, CrossFit Journal (free download)
True story. During Saturday’s stretching session after class, I made the comment, “Stretching is my absolute favorite thing!”, to which Kyle said, “I never thought I’d hear you say that! Even more than lifting??” Ok, ok, so nothing is better than lifting something heavy 🙂
Now, I feel I need to clarify “lifting heavy”….it is not gripping and ripping the bar, throwing heavy weight overhead just because you can. Anybody can lift “something heavy” – that requires zero technique. What I love is lifting something heavy with great technique because it’s effortless, and for a split second, the bar and the heavy weight defy gravity and actually float. FLOAT!!! It doesn’t happen often, and for every one lift that is perfect, you miss 300 others. But that one….if you ever get to experience that, it’s pure magic.
OK, so let’s talk technique. This is Lidia Valentín (-75kg, Spain). Lidia snatched 120kg (264 lbs.) in the Olympics, and these two shots are the front/side views of her lift. She has finished the pull, and if you look at the bar, this is that moment when the bar is actually floating. How do I know?
Look at her hair. To the average spectator, it looks like she is pulling the bar up. But, if you look at her hair, it’s flying up — momentum forces her hair up because she is driving her body down and under the barbell. The bar is floating, and she’s got to get under it FAST. If she was pulling the bar up, her hair would be still.
One more thing… Look at the height of the bar in the first picture. That’s the highest the bar gets, and it only gets to that height because she “finished the pull”. What does that mean?
Look at this picture. This is “finish”. Lidia has pulled the bar from the ground, kept it close to her body and shrugged her shoulders. Notice the position of the bar in relation to her body and the position of her shoulders (behind the bar). Lidia has to have a STRONG shrug to generate momentum on the bar – remember, she’s trying to get it to float. This is the highest point of her “pulling the bar”; in order for the bar to get any higher (and float, see picture above), she has to generate momentum on the bar from the shrug.
Today’s advice: Keep the bar close. Focus on technique first because heavy weight always follows technique, never ever the other way around.
Post thoughts to comments.