help convert a crossfitter!!! advice needed!

steve spear · 03-28-2009, 02:25 PM

Ok so here's the story I've been active my whole life especially the last few years, because i'm in the army. Last year I found crossfit and became relatively obsessed with GPP, however I have been doing extra strength work for months, and with the recent addition of bumpers at my house I'm am now converting fully to the cawod to try and master the o lifts and someday easily snatch grip push press 308 for an over head squat like greg did in the heavy ohs single video. so here's my current stats...

age 24
ht 6'4''
wt 205
snatch pr 185
c+J 250
squat 325
dl 465
fs 295

goals for 2009

wt 220-230ish i'm pretty lean now, I need a little extra muscle and fat..
snatch 225
c+j 275
squat 400... I need leg strength
dl 500

Here's what I know.... My hips are coming up early and I'm bending my elbows before full ext. I'm also having trouble in the rack position so I'm stretching, but this requires me to have a close grip on the bar which doesn't allow my knees to press out and I think i'm losing power in the first pull because of it...

as far as nutrition I'm not really zoning any more although I'm still eating zoney foods just alot more trying to put on some size.....

here are some videos they are all wfs except maybe the music...

snatch 165
http://www.youtube.com/watch?v=BXuP-KTIqMs

snatch 175
http://www.youtube.com/watch?v=oZfupoyxw44

c+j 185
http://www.youtube.com/watch?v=GhbaNEHRkRg

c+j 205
http://www.youtube.com/watch?v=7XtYQsxNe1A

fs 255 x 2
http://www.youtube.com/watch?v=5evytSLvu3Q

hand clean 185 X 2
http://www.youtube.com/watch?v=pCG48AzD7-A

thanks for reading and thanks for any advice on my lifts or nutrition.... or anything....

Chris H Laing · 03-28-2009, 04:10 PM

I think you need to be more aggressive. Even on the 205# cj, you just kinda casually pulled it up and pushed it overhead. It didnt look hard at all.

I think you could probably hit your 275# cj goal by just getting a lot more aggressive, or at least get pretty close, but then again we havent seen your 250# attempt.

Maybe post a vid of it...

Timothy Scalise · 03-28-2009, 04:55 PM

totally agree, a little more explosiveness and you will be throwing up weight like nothing.

Patrick Donnelly · 03-28-2009, 08:45 PM

Steve, you've got to pull YOURSELF under the bar, not the bar up to you.

See this sequence of Steiner snatching:
http://capitalbarbellclub.com/main/P...h_sequence.jpg

Note the difference between his triple extension bar height and his catching bar height - it's very small. As the bar gets heavier than you, you've got to pull yourself under the bar. Both you and the bar are floating in the air, so the lighter object (you) is going to move more when you pull, and you really do have to pull, because both you and the bar are falling under gravity's acceleration. If you don't pull yourself under the bar, then both of you will just float down to the ground. You've got to beat the bar.

Get your third pull in there, increase your squat (as always), and you'll be lifting a helluva lot more. Good luck!

steve spear · 03-30-2009, 05:11 PM

Hey guys here are the last set for the snatch and c+j from today.... the jerk is horrific, I know I have a lot of jerk work to do. although I felt a little faster under the bar I 'm still raising my hips to fast and shrugging and bending my elbows to early, any drills to help this?

snatch 175#
http://www.youtube.com/watch?v=COeNQz0iPsM
c+j 235#
http://www.youtube.com/watch?v=EB5i7YGH_II

steve

George Mounce · 03-30-2009, 06:40 PM

You need to drill your start position, over, and over, and over.

Andrew Wilson · 03-31-2009, 11:48 AM

The setup on the snatch is very deep-hip under your knees, & chest up and almost away from the bar. It should be the other way, hip above knee, scapula covering knee

Andrew Wilson · 03-31-2009, 11:50 AM

the 235 CJ looked pretty good

steve spear · 03-31-2009, 05:03 PM

Hey guys thanks for the help so far, but I still need more... I started a training log and I will post video there for periodic help.... thanks ....

training log
http://www.cathletics.com/forum/showthread.php?t=4117

steve

Eddie Clark · 04-22-2009, 05:15 PM

Steve,
You got a 275 c&j and a 225 snatch in you probably now. You just need a little coaching and refinement. You are definitely strong enough now. Your 175 snatch you practically upright rowed and power snatched it. Your goals are very realistic for 2009. Good luck.