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Thursday August 21 2008
Comments (14)  |  Help  |  Programs  |  Exercises

The new CrossFit NorCal / NorCal S&C building
Rest Day
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14 Comments
Jason Ackerman 2008-08-20
Definitely looking forward to a rest day.
gaucoin 2008-08-20
Oh god, like my mom needs another reason to not like me. Is there a guest list?
Greg Everett 2008-08-20
Geoff - There's always a guest list.
Squib in Iraq 2008-08-21
For tomorrow, the tall snatch? I didn't see it in the demos... Thanks
Matt Wichlinski 2008-08-21
Tall snatch = refer to tall clean, just use snatch grip and finish with arms locked out over head. Greg, for the weights, should we stay with the prescribed weight or if feeling good, go for the extra pounds or maybe even an extra rep or two if it seems doable. Or is it supposed to be easy sometimes?
Jimmy C. 2008-08-21
Question: I am a relative beginner and am working form. On my snatches, I end up jumping backwards a couple of inches... Any thoughts on why? I think it could be due to light weight and/or not aggressively getting under the bar-- Thoughts? Thanks.
Matt Wichlinski 2008-08-21
There is the possibility that you might be doing a donkey kick. Your feet come up behind you and upon returning to the ground, they stomp straight down after you brought them up and back. thus, when you land, your center of mass would be a few inches behind the original path of the bar, causing you to struggle with light weight and missing heavier attempts. I say don't fixate on stomping the feet, rather just shuffle them from a pulling position outward a few inches to the squatting position. Beginners equate a hard foot stomp with aggressiveness, which you need, but watching elite lifters shows a much more elegant and graceful transition with the feet, sans foot stomp.
Leonid S. 2008-08-21
Jimmy - slight jump back is normal and nothing to sweat over. Jumping forward is a bad thing though meaning that the lifter didn't reach full extension.
Greg Everett 2008-08-21
Squib - Check out the tall clean video - same thing, but with a snatch. Start in the high hang position (flat-footed) and without bending the knees or hips, pull yourself under the bar into an overhead squat. The feet need to be removed from the platform immediately or you'll just be pulling the bar up.
Greg Everett 2008-08-21
Matt - If you're feeling saucy, go ahead and add some weight - most of this tech stuff shouldn't be remarkably tough, but it shouldn't be easy either.
Greg Everett 2008-08-21
Jimmy - Jumping back slightly is not an issue as long as you bring the bar with you. Like Matt said, if what;s actually happening is that you;re placing your feet too far back, that's a problem - in that case, you're not actually jumping backward, and as he said, your balance and the bar will be in front of your feet when you receive. With light weights, you'll be able to muscle it back into position, but as it gets heavier, you just won't be able to support it. Think of driving your heels back into the platform as you pull under - this should help if you're sliding your feet back.
Jimmy C. 2008-08-21
Matt and Gregg- Thanks for the feedback--it makes sense. I will apply it and see what happens.
Jody Woodland 2008-08-21
M/45/6'/241 - Wednesday's WOD day late FS - 205# x 3 x 5 SN Pull - 155# x 3 x 5 Rack J/b. neck - 185# x 1, 155# x 1 x 3 Assistance stuff - DB BP - 80# x 5 x 3, DB Row - 80# x 5 x 3 Metcon (with assist and lots of stops) - 18:30 I'm finding that the front squats aggravate my knees (patellar area) even at the much lower weights I can do relative to back squats. Is this generally temporary? Will it resolve as I get more used to the new position and movement? The rack jerks were pretty hard, too, especially in lowering them, even though the weights weren't a lot higher than what I can press. Shoulder twinges kept me from going higher. It's good trying all these different movements - exposes a lot of weaknesses in my overall form. Thanks, Greg, for the programming. As for the metcon - sheesh! Let's just say that my progression towards good pullups depends more on continued weight loss than anything else.
Greg Everett 2008-08-21
Jody - Pretty common to get some knee pain when first doing front squats. Make sure to ice and really stretch out the quads and hip flexors.
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