I feel my cleans are a bit sloppy. I over pull on all of them. Something I have been doing because this is a place I never thought I would be at. But need to work at meeting the bar better.

Posted 4 days ago

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4 notes

carlpaoli:

Discussing the concept of skill-transfer at my Freestyle Connection Seminar. Pic by @paosanchez and @kneesout #freestyleconnection #learntomove #movetolearn #crossfit

If anybody ever gets a chance to goto Carl’s freestyle seminars! Do it! You’ll learn so much!

Reblogged 5 days ago from carlpaoli

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7 notes

Fuckin finally Snatch PR

Well after a dry spell of sorts… Hit a snatch PR of 192#/87kg. My best was 185#/84kg back at the 2013 DARIOTIS MEMORIAL meet.

Well to keep it short… here’s the video of all the lifts I made today.

http://www.youtube.com/watch?v=9sopKKJlkBg

Short version:
Snatch PR -
http://www.youtube.com/watch?v=AU1WW_zMC4k

91kg/200# is coming up next.

Posted 5 days ago

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14 notes

crossfit, oly, Oly Lifting, weightlifting, snatch, olympic weightlifting,

Great slow motion video of Chad Vaughn (2x olympian, pan am gold winner, multiple time national champ, American Record holder)

His pull off the ground is what you should be striving for. Vertical shins (knees back), bring that bar back into his thighs.

Heels still on the ground as he’s driving through the ground and raising his chest as the bar passes the knees (double knee bend).

Once the bar hits that pocket position he explodes with his hips. No jump shrug here! He then pulls his body to the bar (he shrugs down).

Once he catches that bar he doesn’t sit down there for days he gets up right away. He is using the timing/oscillation of the bar to help him get up.

The Jerk:
He puts his weight back into his heels. Keeping that vertical chest like you would in a front squat. He makes his dip quick and shallow. The dip and drive should be quick and powerful. It’s not a front squat, if anything it’s like a 1/8th front squat.

You’ll also notice he drives that bar off his chest. He doesn’t use the arms to push the bar up. He uses the bar/arms to push his body down! This still goes for the push/power/squat jerk.

Some tips for my CF folk. And keep in-mind this is not a detailed explanation… just enough to get people to understand what is going on.

http://www.youtube.com/watch?v=4YJ_L7jqgoA

Posted 6 days ago

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43 notes

crossfit, Oly Lifting, olympic weightlifting, cleanandjerk, clean&jerk,

And Another PR

Who said you have to do conditioning to improve conditioning….

PR’ed the WOD Hammer by 4:41

20:47 RX back in Jan 2nd 2012

New time
16:06 RX (today) May 9th 2013

Hammer:
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

I just ran it for total time as I’m to lazy to write down each round.

crossfit, pr,

olylifthisbitch:

relentlesspursuitofstrength:

dharmabumweightlifting:

w8liftress:

My god.
This is footage of Apti Aukhadov’s (-85kg, Russia) clean and jerks at the 2013 Europeans. He made those look so incredibly easy.

Holy shit.

I checked the math, and it turns out, THIS IS HOW IT’S DONE.

squat jerk, like damn, son

Looks so easy….how…

I wonder why he went from split to a power/squat jerk. At the Olympics he was doing split jerks…

Reblogged 1 week ago from momentum-extension

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83 notes

Adipowers for cheap…. So tempted to buy…. I love my Nike Romaleo 2’s but… for the price would be nice to have a pair I can leave at the gym!

Posted 1 week ago

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8 notes

PRs of my own

Hit a 15# pr on my snatch pull + low hang snatch (1” off the ground)

Did 170#/77kg and hit 185#/84kg. That matches my snatch PR. Feel like I’m making progress. I should be able to hit 190#/195# (86kg/89kg) soon!

Also hit 220/100kg for a clean complex:

Clean pull + 1” off the ground hang clean + 2 front squats + jerk.

Hard as hell. I remember last July was when I hit my first 100kg clean and jerk. Woo! Progress baby!

Wish I would of got that on video!

Posted 2 weeks ago

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8 notes

clean and jerk, snatch, oly, olympic weightlifting, weightlifting,

For starters you are going around your knees. That’s a no no… When you bring it to your hips… you end up bringing the hips to the bar and you end on your toes…

More or less… I don’t feel like typing it all out on what to do… So with the advent of the internet…. Go here:

http://www.allthingsgym.com/how-to-snatch-tutorial-with-glenn-pendlay/

Edit: Just realized how old that video is.. so I’m assuming you have made some progress.

weightliftingleslie:

And here we have the same video, slowed down 16% and with the bar path traced in obnoxious yellow. :D Any advice is greatly appreciated!

Reblogged 2 weeks ago from weightliftingleslie

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9 notes

Fuck yeah!! PR’s again!

So fucking pumped!

As a coach it’s always awesome to see people make progress and see that light bulb goes off… but with it’s with somebody who is still developing them self and playing a role of who they maybe come is just way more gratifying. With Kate it’s awesome to see her progress. She’s only 14 years old and is a smart and strong girl!!!

Anyway, I have been working with her specifically on Olympic style Weightlifting for the last 5 weeks. We have been doing crossfit and basic strength for a while but to see her progress over 5 weeks is amazing. She’s getting faster under the bar.. she’s learning how to pull properly and she’s just becoming way more efficient!!!

This week we already hit some awesome PR’s

Wednesday I had her snatch at knee off blocks for the first time and hit a 15# PR!

Today She hit a 5# PR on her snatch off the ground and missed 90# 3 times… all got over head and missed 2 of them behind her.

Then she PR’ed her clean and jerk
Old PR of 105# to 120# - Now the 120 is a little sketch but I call it good for now as it she got it over head… it’s a gym PR :)

TLDR
Kate is 14. She’s been oly lifting for 5 weeks specifically.
She has PR’ed the following

Snatch -
80 to 85#
36.3kg to 38.6kg
Snatch off blocks @ knee -
95# - Beat her snatch off the ground by 7kg/15#

Clean and Jerk
105 to 120#
47.7kg to 54.5

Video:

Clean and jerk:
https://www.youtube.com/watch?v=uBQgB25zJ8c

Snatch:
https://www.youtube.com/watch?v=VGyQ4a2WM5E

Posted 2 weeks ago

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9 notes

PR!

pr’ed fran by :13 seconds.

3:38 to 3:25

Oh and only been doing conditioning like 2x a week Max. Just been oly lifting since the open.

Posted 2 weeks ago

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13 notes

Yay PRs… not for me but for the girl I’m coaching!

Been working with Kate for about a month now on oly and making some progress. Getting her away from the old crossfit/old school jump and shrug… It’s been a hard battle but we are making progress.

I had her work off the blocks for the first time and she PR’ed by 10lbs

Her best snatch was 80lbs (36kg) from the ground. She hit 95lbs (43kg) off the blocks at knee!!

https://www.youtube.com/watch?v=VGyQ4a2WM5E

Still a lot of refinement to do but… she’s only 14 and that just that awkward age of massive hormones and shit but we are making progress!

Posted 2 weeks ago

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6 notes

crossfit, oly, olympic lifting, olympic weightlifting, snatch,