Hey all,
I’ve finally got all the video from the PISE Olympic weightlifting competition on my computer and we have a data projector, so why not put the two together? On Sunday from 6-7pm, I’ll be reviewing a number of the lifts from the competition so that the individuals involved can get feedback but also so all of us can learn how to diagnose and correct faulty technique.
We’ll be using some slow-mo and well-timed pauses to highlight common issues in the snatch and clean and jerk (such as early bending of the arms, improper set up, and not getting under the bar to finish the lift). We only have video from the front but it still will give us a lot of information.
As part of the demo, we’ll suggest corrective exercises to eradicate these technique faults and then you all can practice them in the following open gym (7-830pm). Because of space limitations, there will be no open gym during the Olift demo, only in the period after 7pm.
If you were a participant in the competition but don’t want your videos shown, let me know via email at cam@crossfitzone.ca.
Thanks, and hope to see you on Sunday!
Turts
Today’s Workout:
Buy-in: Dynamic movement – coaches’ choice!
WOD: Nurwor
Ah, the second appearance of Nurwor… it seems like it was only a few months ago that this WOD crushed the spirits of the CFZ faithful but made them strong and hardy fitness warriors in the process… oh wait, yeah it was only a little while ago – check out the times from May 11 2010 on myfrantime.com to give yourself a target!
Best female time so far is Charly’s 21:08 and on the men’s side Paul OC crushed an 18:47. Enjoy!
5 rounds for time of:
- 500m row
- 400m run
Zone 3: Scale number of rounds to 4
Zone 2: Scale rounds to 3
Zone 1: Scale as needed
Cash-out: Coach-led stretch
GYMNASTICS!!
Friday 7:30pm Aug 20th
Skills:
- Ring Strength Series
- Kipping Pull-ups
- Back -up rise on P-bars
Oh nooo…I’ll be in Vancouver. Tragic.
SO. . . No workout tomorrow?
You can use my video if you want. But I don’t think that you will find any faults. So … may be just for an example of what proper form looks like ;P
Sounds awesome.
Sarah, we’ll work out a time when we can go over your lifts although I think we’re on the right track right now with the two skill exercises you’re working on.
Cam
Email from CrossFitter’s for a cure!
Hi Everyone,
Sorry for a delayed update, but by now all t-shirts should have arrived. If any t-shirts are missing please let us know and we will take care of it ASAP. Our trip turned out to be a success and we surpassed our goal of $10,000 and actually hit $10,800. We would like to thank you all for all the support it was amazing getting to travel across Canada and meet so many amazing people. Right now we are talking to the Alzheimer’s Society and a story thanking the Crossfit Community and all the gyms that participated will hopefully soon be up on their site. Thank you again for everything.
Thank You,
Matt & Alex Stonkus
is gymnastics at 730, or 630? (Friday?)
630pm gymnastics I believe tonight!
I didn’t take part in the O-lifting comp. can I still come and watch?
yep, for sure, everyone is welcome!