Tuesday, January 14, 2014

Finish, Not Jump

Jumping* can also be a problem when doing the olympic lifts.

Actually leaving the ground causes you to be airborne- the goal in lifting is to elevate the weight and get under it as soon as possible. Being "floaty" by jumping too high (getting off of the ground) means you're wasting time that could be used to get under those weights.

Watch this video of Spencer Arnold, leader of The Outlaw Way's Outlaw Barbell program, at the 2013 Season Nationals:


He doesn't ever truly disconnect from the ground. Yes, he moves his feet- but he didn't jump, he slid out.

A lot of novice weightlifters, especially those in the CrossFit community who don't value weightlifting virtuosity, only default to the power snatch. And they jump the shxt out of them. At some point the weights become too difficult to power up overhead. The range needed to complete the movement is in getting back under (squatting) and that can't happen if you're midair.

* "Jump!" is usually used as a cue to be more aggressive and to utilize extension through the hip, leg, and ankle.

Upcoming Events:

WOD for Tuesday 1/14


every minute on the minute for 10 minutes:
(even) 3 snatches
(odd) 1 at-the-knee snatch + 1 snatch balance


as many rounds as possible in 7 minutes:
9 deadlifts, 70/50kg
6 hang power cleans, 70/50kg
3 push jerks, 70/50kg

then immediately after

max burpees in 3 minutes
Post total reps (deadlifts + hang power cleans + push jerks + burpees) to whiteboard.


Michelle Tam of Nom Nom Paleo will be in Seattle this coming weekend on her book tour!
Hat tip to Lillian S and Lee A!

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