I thought I would share this CrossFit Journal video with you. It is a point that I have brought up with many athletes in the past. Hopefully this video will help explain what I have been talking about. Some athletes are under the impression that they need to pull the bar up really high so that they can get under it, when in reality they need to pull themselves under the bar. Check out the journal article from Coach Burgener…
At this CrossFit Invictus Training Camp, longtime Olympic-weightlifting coach Mike Burgener works with one athlete who is not reaching full hip extension and is therefore being pulled forward by the bar. Coach Burgener explains the height of the bar is often less important than the speed with which an athlete can pull under it.
If athletes “lose connection” between the time of hip explosion and getting under bar, Burgener says he tells them to “keep pulling as they’re going down because pulling on that bar as I’m going underneath the bar is critical.”
At that point, the athlete begins cleaning from just above the knee. Burgener advises him to shrug and let the shoulders lead him down under the bar.
“You gotta shrug down and around that bar,” he tells him. “As I’m doing the shrug under, I’m not trying to pull the bar up, I’m trying to shrug myself down under the bar.”
Coach Burgener illustrates the point with pictures and video, and the overall message is clear: finish the second pull by extending the hips, then pull under the bar like a junk-yard dog.
[yframe url=’http://www.youtube.com/watch?v=472fQDInb3w’]
Announcements:
- One more day to register for the WLC – https://www.wholelifechallenge.com/wlc2013/affiliate/crossfitzone
- WLC Challenge prelims/measurements/Q&A are on Saturday, February 16th starting at 12pm
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Pembroke Open Gym:
- 10:30am – 12:15pm
Westshore Open gym:
- 5:00pm- 6:00pm
Workout of the Day:
Buy In – Mobility
WOD – “Everything but the Kitchen Sink”
Compare to Oct. 25th, 2012
AMRAP 7 min
5 Deadlift
5 Clean
5 Front Squat
5 Push Press
5 Back Squat
Rest 3 minutes. Do 3 Rounds for max reps.
RX – 95/135lbs
Zone 4 – scale weight to 85/125lbs
Zone 3 – scale weight to 75/115lbs
Zone 2 – scale weight to 65/95lbs
Zone 1 – scale times as needed
Cash Out – Stretch!
Extra Credit: EMOTM for 10 minutes:
12 Russian swings (HAP)
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