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RUNNERMOM22 Posts: 770
6/6/11 11:28 P

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So far every wod that I have done since I posted this we have been doing barbell work;-) I am starting to feel more comfortable every time:-)


Starting Weight~ 170-Sept. 9, 2009
Goal Weight~ 145


 current weight: 149.6 
 
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SJCSF00's Photo SJCSF00 Posts: 480
6/6/11 9:12 P

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After doing almost 80 thrusters today I learned this for when doing multiple reps: if at all possible continue the motion from one thruster straight into the next...very fluid. Clean the bar, squat, use the hips to propel the body up and the weight above your head, then drop down into the squat and the bar back at chest without a pause, then quickly back up again. Easier said than done, but when I DID manage to do it I could tell that it was much more efficient.

Your attempt may fail, but never fail to attempt.

CHOOSE not to accept the false boundaries and limitations created by the past.


 current weight: 265.2 
 
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RUNNERMOM22 Posts: 770
6/2/11 11:46 P

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Thank you so much for that, sometimes I psych myself out cause the weight and my instructor also "reminds" me about leg power;-) with lots of practice I will get this down!


Starting Weight~ 170-Sept. 9, 2009
Goal Weight~ 145


 current weight: 149.6 
 
165
160
155
150
145
SJCSF00's Photo SJCSF00 Posts: 480
6/2/11 8:16 P

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My quick tip for cleans and thrusters is that, again, much of the power comes from the thrusting of the hips forward as you move up from the squat. Get the bar from ground to chest uses the same "spring" idea I said for the deadlift.

For thrusters use the momentum you've created cleaning the bar in order to push the bar above your head. As the bar moves above your head pull your head back (so you don't knock your chin!) and then immediately forward so your ears/head is at or a bit in front of your arms/shoulders.

For the clean, when the bar is at your chest position, your shoulders should be rotated so your elbows are in front of you. Shoulder mobility work is key for this part of these moves.

Here's a short video: www.youtube.com/watch?v=46cCnuFPG8w

Edited by: SJCSF00 at: 6/2/2011 (20:20)
Your attempt may fail, but never fail to attempt.

CHOOSE not to accept the false boundaries and limitations created by the past.


 current weight: 265.2 
 
270
246.25
222.5
198.75
175
SJCSF00's Photo SJCSF00 Posts: 480
6/2/11 8:07 P

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So the deadlift is the thing I seem to have managed to be really good at so far. Simple move, but proud none the less.

First think of the move this way: You are not picking up the weight with strength of shoulders and arms. Rather, your arms are merely "straps" that connect your body with the bar. The real force of movement comes from the thighs, hips, core, and lower back.

Step up to the bar with feet about hip-width apart with the bar at your shins. Shins should be at a 90 degree angle to the floor. Lean forward and grab the bar about shoulder-width apart. Grip the bar by laying your palms on it first, so the bar is across the upper part of your palm, then wrap your fingers around.

Now that you have your grip, drop your hips low into a squat. I do this move with my squat just above parallel. A technique used by Oly lifters is they drop below parallel, then lift their hips back up to above parallel to get into position. Apparently this tightens everything up and gives the body more torque. Your back should be arched...your butt out and chest up.

Keep your chest up as much as possible. Look forward...I find a "spot" and keep my eyes on that. Because your back plays a big part it is important to keep your spine straight. Take a deep breath in and as you exhale start by drawing the bar straight up. When you get to just above your knee, continue the upward motion but get the power by pushing your your hips forward to stand up-right.

The end position should be with your arms straight with the bar at pocket position, and your shoulders back, facing forward.

To reverse the move, move your hips back/shoulders down and forward and lower the bar as you drop back into the above parallel squat and the bar is at the floor and you are back in starting position.

As long as you remember that the power comes from your thighs, hips, core, and lower back you should be good. Imagine your body as a spring that is wound up in the start position, and it pops open when the bar reaches just above your knees, forcing the angle to quickly open to a straight line. This will automatically pull the bar to it's end position.

Hope that helps. Heck, hope it even makes sense.

-Alexis

Your attempt may fail, but never fail to attempt.

CHOOSE not to accept the false boundaries and limitations created by the past.


 current weight: 265.2 
 
270
246.25
222.5
198.75
175
RUNNERMOM22 Posts: 770
6/2/11 6:58 P

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Ok, so I really like to over think things and really have no coordination, so can someone please tell me the quickest and best way to perfect these moves? I am all right at the deadlift, but the others are a bit challenging for me. Any help would be appreciated.


Starting Weight~ 170-Sept. 9, 2009
Goal Weight~ 145


 current weight: 149.6 
 
165
160
155
150
145
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