« Wednesday February 22, 2012 »
Olympic Lifting Variations by Coach Chad
Still confused about the olympic lifts? He jerked WHAT and you saw her SNATCH? I just hope they CLEANed up afterwards! Being serious though, this stuff isn't that hard. You just have to understand a few basic concepts:
There are three basic olympic lifts:
- Snatch - Taking the bar from the ground to overhead in one motion.
- Clean - Taking the bar from the ground to the shoulders in one motion.
- Jerk - Taking the bar from the shoulders to overhead in one motion.
During an olympic lifting meet, competitors are tested on their 1-rep max snatch (the more technical of the two) and their 1-rep max clean & jerk (usually the heavier of the two).
In order to train a certain portion of each lift or to sure up a weakness, we can introduce further variations of each lift. The following pertain to both the snatch and clean:
- Full - The bar starts on the floor and the athlete must perform a full squat in the receiving position. This is also known as the squat snatch/clean.
- Hang - This refers to the STARTING position. The bar is hanging with the arms straight and typically stays above the knees.
- Power - This refers to the FINISHING position. The bar is received high enough that a full squat is not necessary.
- Hang Power - This means that the bar starts hanging close to the waist and finishes without a full squat; a combination of the previous two.
The jerk also has a few variations:
- Push/Power - The bar is received overhead with the feet underneath the hips/shoulders in a partial squat.
- Split - The bar is received overhead with the feet in a partial lunge.
- Squat - An uncommon variation due to the extremely shoulder flexibility required.
Hopefully that helps you better understand the different variations. For those of you who are visual learners, check out this video from CrossFit Birmingham.
We have a lot going on this Saturday! To start we'll be holding the first WOD of the CF Open between 9 and 11 AM. You will be able to roll in at any point during that time to complete the WOD. Each person will have a counter/judge so make sure you return the favor for someone else while you're here. Also if you haven't already, make sure to sign up for our CF Open Team.
Then at Noon we'll be hosting Elizabeth Hedgepeth who works with the student-athletes at the University of North Carolina-Chapel Hill as the team sports psychologist. She will be speaking at CF Local for one hour about goal setting, positive self-talk, and their applications to CrossFit and life in general. Expect to laugh and learn a lot about how to be a better athlete! The event is free but we need you to register here.
Workout of the Day:
A.
Six sets of:
Snatch + Hang Snatch
Rest 2 minutes
B.
Five rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Double-Unders x 30 reps
Reader Comments (5)
I realized that it's been many moons since I tested my snatch - (cue reactions to deliberate euphemistic ambiguity). So long that I didn't even have it on the whiteboard. so, I'm calling 145# a new PR.
WOD - 6:38 Rx. Managed all DUs unbroken except last round, which I got 2x15. Snatches unbroken for first 3 rounds; 4th round was 2x5 and last was 4-3-3. Form was starting to suffer a bit, and my back is paying for it right now... at least I don't have to be on my feet all day. Oh, wait.
Glad to see all my peeps this am... best of luck to all on the comp WOD tomorrow!!!
You destroyed / killed / demolished / butchered / crushed / smashed and completely annihilated that WOD. You're my new hero...along with Frosty (Jeremy WOD), Sarah (DU), Slebos (rowing), Tamlin (running), Tancini (kicking holes in the wall), Griff (deadlifting), Josh (cleans) Jacob (pull ups - :), Chad (life coach) and of course Jason (all of the above esp. muscle ups). Along with all the other crossfitters who tirelessly show up day in and day out to take the beatings.
7:00 rocked the house today.