Clean and Jerk PR!!
Finally hit 116kg/255#
Also missed 118kg/260# jerk. Got the clean though.
Progress! 120kg soon!!
Crossfit Something...
RSSPosts tagged with "clean and jerk"
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!
PR’ed Clean & Jerk by 2kg/5#
Yeah finally! Went up pretty easy too! Or felt easy!
Then tried 116k/255#. First time ever trying to pull that much. Will get it soon!
Old versus new.
Remembered that I had this video.
https://vimeo.com/41335075
(Weight is actually wrong… it’s more like 215 lbs)
And now comparing it to
http://www.youtube.com/watch?v=N4dKDkFsln4
Pretty interesting. Speed is better. I’m not over pulling as much… 10 Month was a long time ago. I could probably do double or triples at that weight. Legs are stronger. Jerk is much better.
Still over pulling a little… but not by much… in that first video I’m practically power cleaning then riding it down at 215 lbs.
Feel like my progress should of been faster but meh.. that’s what happens when you coach your self or don’t have anybody to give you feed back.
Been a while since I’ve done some heavy Clean and Jerk work… Since I’ve been prepping for the Open heavy weights have not been touch the last week or so… But I felt like I forgot how to clean heavy weights…
Anyway quads/legs were still a bit fried from 12.4 and a crap load of lunges… I think my shoulders were a bit blown out from the Invictus WOD I did yesterday...
Built up to 2 heavy singles around 90%ish of my max. This was 102kg/225# Max is 109kg… @ 70kg/155# body weight.
Clean felt slow and on my toes. Jerk also felt sloppy… Felt kind of pissed off about it at the time but after looking at the video in slow motion… wasn’t that bad.
Rich Froning with a 168kg/370# clean and jerk…
He totaled 304kg… I say he should say fuck Crossfit and go for Olympics 2016! :P
Double PR!!!
Well ended up doing a small WOD of -
Every minute on the minute for 14 minutes
2 Cleans + 1 Jerk - Odd minutes
10 Toes to bar - Even Minutes
Started at 185# (84kg) for 3 Minutes. Then 195#(89kg) Then went 205# (93kg)… Then I thought to myself… I’m feeling good right now, maybe I should go up just for fun (after finishing up the WOD). Another coach said if I hit 235# (107kg) he would do 20 burpees. So I said sure… then added on 240# (109kg)… HIT IT first try.. Nothing like jumping 35# (16kg) to hit a PR!
Previous C&J was 107kg/235# So added 2kg/+5lbs to the C&J and added 4kg/10lbs to my Clean!
So since that went up easy… I said fuck it lets try 245… Missed the clean the first time, got it racked but kind of caught it low…
Second time was this:
PRed the clean but missed the Jerk as it was a little forward and left arm buckled a little
Third time… Same deal but caught it really off and getting out of the hole was hard and left nothing in my legs for the jerk and almost hit my head on the bar…
Inching my way up a few KG at a time to qualify for what ever the totals are for the 2013 American open!
Clean and Jerk work…
Well… thought I was going to take a rest day as I did bunch of power cleans in yesterdays WOD… but meh…
Anyway did 4x3 @ 80%
Here’s the video at full speed:
http://youtu.be/1g1VX9Yv23A
Video in slow motion cut to 50% speed… yeah it’s a bit long..
I seem to over pull the bar a bit and kind of come crashing down on me.. I feel I can be a bit smoother there. Other lifters say it doesn’t matter… but I think it could… I still have yet to film my self with weights close to max though…
I feel my jerk has gotten 100000x better in the last month… still a bit of a wobble but I think as I get stronger it’ll go away.
My dip for the jerk is better. Keeping the weight more on my mid foot more versus the good ol shift to the toes…
Feel free to critque/analyze the shit out of it… I’ll be bored for most of the day tomorrow…
Been analyzing my 235#/107kg clean and jerk…. Here’s a slow motion video. Things I need to do - need to raise my chest/ stand up faster to keep the bar from jumping out infront of me. You can see me jumping forward a bit. - need to focus on keeping the weight on the mid foot/heels when I catch as its making my front squat a bit hard get up with - need to work on my jerk dip. I need to keep the weight back. Weight goes forward a bit which is causing me to have soft elbows since I’m chasing the bar. - need to work on my split jerk landing. Not sure if it makes that much of a difference. But I seem to land back foot first then front a split second later. A few things I’ve noticed. This was a new 1 RM so can’t be perfect…. But gotta keep looking at things to improve! And I don’t have a coach so… My phone is my best coach right now.
Finally hit 235# (approx 107kg) Clean and Jerk at 155#/70kg bodyweight. I’m happy with the lift as it came up and went up easy. I still think I would of been red lighted at any oly comp due to soft elbows (little elbow bend).
Still pulling the bar to high. But I’m faster under the bar. Need to address this. But happy nonetheless.
Soft elbows… whomp whomp… I still remember when I first cleaned 220#/100kg back in July… Now my max clean is 240#… still need to jerk it though… This was after my 1 million snatch attempts at 180#/82kg
Still need work!
After the CF Open my goal will be to qualify for the American Open 2013
2012 Washington Open Weightlifting Championships
Well I posted a pic a bit ago of my result and I thought I’d give a full update on the competition and other things.
More or less I’ve been to lazy to update the blog with my WODs because I have become lazy.
Anyway…
The Competition…. I decided to do this last minute as I haven’t keeping my weight consistent. I’ve been trying to gain some weight/muscle which I believe I have been doing as I am hitting 160# consistently versus my normal 155# consistent weight….. So Long story short. I had to cut from 161# to 152# in 24 hours… Pretty much put on a long sleeve under armor shirt, t shirt, hoodie, beanie, shorts under sweet pants and then started rowing… Did a 5k then did 15 burpees evey 30 seconds w/ 30 seconds of rest, then did some in door interval sprints for 10 minutes. I got down to 154# and then called it a night in hopes to sleep off the rest of the weight in more hopes I could piss or poop out the last 2 lbs.
Was wrong…
Woke up and took a piss and ended up at 153.2 lbs at 5am the morning of the meet. So I went to the gym and did the same thing and rowed interval 1000m to equal a 5k. Weighed my self and got to 152.2#… Said fuck it and went with it as I didn’t want to fatigue myself.
Got the the weigh-ins and……. Ended up at 151.25 (68.75kg)… Apparently the gym scale was a little off. This is also probably the difference between a $2000 scale and a $25 scale…
Boom made weight!
Since starting Outlaw I’ve felt pretty damn good about my Oly work as we do some kind of Oly work everyday.
Snatch:
75-75-80kg (165-165-176#)
Failed my first attempt at 75kg as I got it over head and locked out and up… but for some bonehead mistake I lost my balance and dropped it behind me… Got up and did it again with out any issue. I went for 80kg and missed it.
Clean and Jerk:
95-100-106kg (209-220-233#)
Got 95 easy. 100 Was more of a struggle, got it up and got 2/3 white flags for the jerk. Went for 106 as I clean it twice at the T-Town throwdown but Missed the jerk… Well this time around missed the clean…. Poop.
Totaled 175kg which is +8 from my last meet. Nice little improvement!
Ended up taking 1st in the 69kg class but it’s kind of an empty win as there were only two people in my class (including me). The other guy should of been a 62kg lifter as he weighed in a 64.5kg which would of been easy to cut to… Anyway, a win is a win and will keep it rolling.
But there ya go! An update from yours truly!
Apparently you can win 1st with a 175kg total in the 69kg class. But on a another note John Thrush said my lifts looked good. And I got to see 2008 Olympian Melanie Roach lift.
Footage from WOD1. I’m the guy with the black shirt and shorts with blue knee sleeves and black shin sleeves….
I started out at 205#. Then put on too much weight from a gym member who was trying to add weight for me so I can quickly just put it on. Second attempt was 235# haha kind of a big jump…
1RM Clean & Jerks today. This was at Bodyweight. Pete, others, have any critique?
My critique on your C&J.
Start position. Hard to tell completely in the video… but it seems like your butt/hips come up a little bit early… Not bad but a tiny bit which could be muting your power a bit. ~ again hard to tell unless I can get the orginal file and put it in slow motion.
Your 2nd pull needs improvement. You have a very vertical pull. From the video it seems like you need to bring the bar into your hips. The bar should make contact along your thighs and should be violetnly accelerated. Once it meets the hips you should be pullling yourself under the bar. In a perfect world you would already be on your way down to the bottom position at this point.
The 2nd pull correlates to your catch. From what I can get from the video… you are pulling the bar to you… versus you to the bar. What I mean is you are pulling the bar super high and then riding the bar down. It’s common when learning but should be fixed as soon as possible before you start making bad habits.
But again you are pretty much receiving the bar in a power position and then riding it down. This effects your push out of the hole, it makes it a lot harder.
Your Jerk is pretty good. You do a lot of things that are common with most people. You push your knees forward versus dipping back and down like doing a 1/8 front squat while pushing your knees out to the side. The reason why we want to do this is we want to keep the chest as vertical as possible and we want to try and keep your feet flat for as long as you can.
When you push your knees forward in the jerk it shifts the weight forward and you end up on your toes. It’s harder to put force on the ball of your foot versus the whole foot… (hard to explain). Another thing to think about is don’t think of pushing the bar up… push your body down (again move your body around the bar… not the bar around your body). The weight is manageable right now but as it gets heavier, it would be good to practice this.
Another thing is your recover from the split jerk. In the video you stepped forward and dragged the back foot. You should make sure you step back with the front foot, then back foot then front foot till you are 100% vertical showing control….if that makes sense…
Things you can do to work on your clean.
1.) Work on your 1st pull. Concentrating on your back angle and really keeping it level till the 2nd pull. 3-position cleans, clean deadlifts, or clean deadlift/pull to knee.
2.) 2nd pull - Tall cleans with not hips slowly adding in more hips/legs. Then work down to the hang above knee once you get feel good about the positioning. Your goal with these is to focus on pulling under the bar.
3.) Jerk dips- This will help you keep proper positioning for any jerk. Focus on keeping knees out, chest up, weight put equally on the feet… kind of like a 1/8th front squat.
That’s all I got for now. You can Google for the things you can do to help with your cleans. Keep in mind it takes time to get better.
About Crossfit Something...
Crossfitter since September 2010.
• Crossfit Level 1 Certified
• USA Weightlifting Level 1 Sports Performance Coach.
• Co-Owner of Crossfit Paramount in Shoreline, Washington.
Mainly using this blog as a journal of my workouts, coaching logs, random thoughts and tips.
Feel free to ask me questions.
