Wednesday, August 10, 2011

Fix it

     Good morning folks. Another day in sweaty weather, and another ramble ahead of us. I've been getting a lot of comments lately, so thank you all for that. We've actually heard your imput and had some discussions, which is what these rambles are aiming for. So keep them coming, because we have another "fix and athlete" post today.

     Now, usually I have a picture of what is wrong during a movement. Instead we have the end of a movement. The Clean, a Power Clean it seems like. The Power Clean is an weightlifting movement, and it is when the bar is taken from the ground to the shoulders in one movement. Since it is a POWER Clean it is caught high instead of in the squat. This could be done because the athlete may have a weak squat (like myself) or his sport specific training calls for powerful movemnts (like the football player above).

      Now, it's time to fix it. The athlete did accomplish the Clean, but it would seem he made it a lot harder than it should have been. I'm not saying that this athlete sucks, because looking at the picture it seems this guys has anywhere from 315lbs to 405lbs on the bar. My calculations could be off, but the bar has a substantial bend in it.

     Aside from all of that, what do you think could have been done to finish this with much better form? Think about the set-up and the execution. Also, look to see if you can spot some mobility issues that can be corrected before ever moving a bar. The only way we can become better at lifts like these are to know how to make corrections. So let's hear your thoughts. What need to be done? Post thought in the comments, focus on form... and do burpees!


Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

     - Dale Clark

3,2,1 GO!

Yesterday's Training:

6 rounds total (alternating between A and B)
*3:00 per round. :60 rest between rounds*
1 Handstand Pushup
3 Strict Chest-to-Bar Pullups
5 Chest-slap Pushups
3 Roll-to-Pistol
6 Pushups
9 Jump Squats

- Round 1 (A): 5 rounds + 1 HSPU
- Round 2 (B): 4 rounds
- Round 3 (A): 4 rounds + 1 CTB
- Round 4 (B): 4 rounds
- Round 5 (A): 4 rounds + 1 CTB
- Round 6 (B): 4 rounds + 4 Pushups
Total Reps - 345

This was just some good tough work. I wanted some short efforts, with changing movements, and little rest... mission accomplished. It felt like a CrossFit Football WOD I had done a while back. Strict CTB Pullups got tough! The movements from A we're heavy on skill and quick muscle fatigue. B's movements were just about getting the work done, and I think these complimented each other well.

Day 117 Burpee Challenge / 6903 Burpees Completed


1 comment:

  1. First of all, that's a LOT of weight. Ugly, but successful? Wow. Anyway, received the bar on the chest rather than shoulders which is likely the result of not getting his elbows around. This sets off a cascade of compensations to keep the lift alive. Too wide of a stance, so less than optimal effective vertical force. There's no way he was able to get back to a normal standing position. I would have to see it. He would've been holding all that with his arms. The public demands proof.