Does the bar crash on your shoulders in your Cleans? ⠀
For @morganwmillican it used to. We broke her Clean down and now her turnover is much tighter!⠀
On October 12th, 2019 we’re putting on our next Clean & Jerk workshop so that you can improve your turnover as well! We will break the Clean & Jerk down in a simple way so that you leave lifting more efficiently and with a better understanding of how the movement should be done.⠀
Four spots left! In less than 24 hours we’ve filled HALF of the spots. Go to the link in our bio and sign up ASAP or it’ll be gone!
4,4036619 August, 2019
May your Monday go as smoothly as this lift from @jessicamarie_dc2be (64 kg, 4 Star Strength)!⠀
3,2844519 August, 2019
10 light singles today’s focusing on my bar path. Bad habits are hard to break. Also, I have tagged some of my favorite people. @cal_strength#besomebody • • •
70 kg (154 lb) Snatch from @morganwmillican⠀
Morgan really hasn’t been pushing the lifts that much yet somehow we’re already back at 90% of her all time best!⠀
Had a little bit of backspin on this rep so we decided to call it here. Next time she hits this we want it to land right in the groove. Better technique means less chance of injury, so want to make sure her lifts stay crisp!
3,2293516 August, 2019
44 kg (97 lb) Snatches from @faithielady⠀
Faith’s Snatches have never looked better! She used to have a problem with her hips shooting up off the floor, with pulling around her knees, with not getting contact at the upper thigh/hips, and couldn’t comfortably get into the bottom of an Oversquat. She looks like a whole new lifter!⠀
She was incredibly patient sticking with light weights. Her 1RM was 118 lb before we started working together, and for the first couple of months there were many days where she’d just work with the empty bar or 5 kg plates on each end. Had she not been so patient, she’d probably still be lifting with the old habits that I mentioned. ⠀
So proud of her! Patience pays off.
1,3621420 August, 2019
The final entry into the greatest Power Clean Ever competition has to be Shi Zhiyong’s 190kg (🇨🇳-73 kg). This is just 6kg under his own #worldrecord , a world record which will likely by broken next month at the World Champs.
Shi has won gold medals in the total at all six of his senior international competitions, making him one of the most exciting lifters in the world to watch!
Did I miss any other power cleans that need to be entered? The vote will begin shortly... #weightliftinghouse
3,5804019 August, 2019
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The overhead squat is a complex Olympic weightlifting movement that should be tackled by experienced lifters. Essentially the exercise is a deep squat while holding a barbell overhead with straight arms. The movement is a very challenging core exercise, demonstrating excellent stability and balance whilst developing impressive speed and power skills...
You can keep two plates under heels if you have lack of ankle mobility... 1. Stand with feet at least shoulder width apart and a barbell on the floor in front of you.
2. Bend at the knees and grip the barbell (palms facing you in a pronated position) with the hands wider than shoulder width from each other.
3. Snatch a barbell up to the chest and overhead. The bar should be positioned slightly behind the head with the arms fully extended (this is the starting position). 4.Slowly lower the weight by bending at the knees until the thighs are parallel to the ground.
5. Drive the weight back up to the starting position with the feet and legs, and repeat for required reps.. #personaltrainer#personaltrainerdubai#strengthandconditioningspecialist#overheadsquats#olympiclifting#nopainnogain#progressiveoverload#squatuniversity#hustleforthatmuscle#snapfitness#workout#bodytransformation#sportstrainer#boxing #
3021 August, 2019
Sometimes, I lift weight that feels easier than I anticipated. Those are great days. Today was not one of those days. It was a struggle every set. Every. Damn. Set. Legs were sore and everything felt heavy, including my warm ups
On days like today, it can obviously get frustrating pretty quickly. These are often the days that I leave feeling the most accomplished, though. Did I lift more than I have before? No. Did I give anything less than 100%? Also no. I wanted to quit. I wanted to cut my reps short. But I didn’t. Kept the mental strength on point and powered through
Pushed through these squats at 90% (141kg/310lbs) for 5x2 and then pause squats at 70% (110kg/242lbs) for 3x3. Gave it my all in training today so I can do the same on the platform in November
New member Hannah M having a first go a clean and jerks from the ground!
After doing some hang power cleans to teach the hip drive aspect of the movement, we then had a go at applying it from ground with a full power clean! Plenty to work on, but for a first go this is a great effort and very encouraging!
Cleans are a very technical and dynamic movement, that are difficult to learn and become consistently good at! But, with good coaching, the more you practise, the better you get!
All our classes are suitable for any ability, whether you're an experienced CrossFitter or you've never picked up a barbell before! So no matter what you're experience or fitness level, our expert coaches will tailer every workout to your exact needs!
Sounds good? Well, with a FREE trial week, it just got even better! Just drop us a DM or visit www.crossfit-wolfram.com for more information or to book your first FREE session!
Do you lose position during the first phase of a lift? Focus on it being a positive leg drive from the floor
✅ The angle of the baXL should remain constant from the floor to mid thigh
✅ Set the shoulders back and down so chest remains high
✅ Keep your head up and eyes forwards
✅ Arms remain long and loose
✅ Shoulders remain directly above the bar
If all of the above points are correct, the bar should remain in contact but not scraping the legs
This phase of the lift is often neglected but so important. If you are out of position at mid thigh, the chances are you will swing the bar and lack consistency
60221 August, 2019
..:: GET ONTOP OF YOUR ANTERIOR SHOULDER PAIN ::.. If you get pain at the front of your shoulder, these videos are for you.
The most common culprits for anterior shoulder pain are the biceps and pecs (pec minor of you want to get real specific). They are forced to work overtime when your other muscles aren’t pulling their weight (pun intended). To find out if these videos will help you, just stand in front of the mirror give the shoulders a little wiggle, the see where your thumbs are Ponting.
If one thumb rolls in more then the other then these release should help. Release off the pecs and biceps with a ball to take some pressure off your overworked muscles.
Next the chest opener stretch is one of my favorites, it helps to stretch out those muscles and improve a bit of your mid back mobility, and can even ease neck tightness.
Then as always you should finish off with some activations to get the right muscles to start pulling their weight.
I like the quadruped with arm extension because it’s easy to do but hard to very well.
The emphasis is actually on the stable arm (the arm that doesn’t move). It also integrates some core work in, which is essential for all (good) movement.
Give it a go and let us know how you find them, and don’t forget to tag a mate who you want to impress with your new knowledge around anterior shoulder pain.
4121 August, 2019
Beast Mode gets you PBs!
Never has a more true factual statement been released! #facts
New record holder @randomphil smashing out the deadlifts this morning.
How do we build confidence under the barbell?
We spend time under the barbell.
All these guys started out with the PVC pipe slowly increasing the load as their confidence increased.
For more info on how to start your weightlifting journey check out out website... Link in the bio! . #weightlifting #crossfit #snatch #hertford
When training we know I hope that we all take appropriate rests between sets or effect (for how long will be a future post) but what should we do during that time to maximise what we can achieve in the next set. Based on the systematic review by Latella et al. (2019) examined 26 studies of differing interset strategies, including dynamic/static agonist, antagonist stretching, cooling, aerobic exercise, foam rolling vibration, and individualized heart rate-based intervals. where measured differing studies reported on the number of performed repetitions (i.e., greater total volume load), velocity and power, lactate levels, and rate of perceived exertion.
The individuals findings are detailed above
But overall If you are looking to maximise your time you may want to add interest antagonist stretching during your rest intervals this may lead to better performance in subsequent sets, but when you are lifting heavy its alright to sit and chill between sets until your heart rate lowers. IF the exercise isn’t too strenuous you might consider doing some very low-intensity cardio (option to dance like no one is watching). But you shouldn’t foam roll between sets; if foam rolling is your thing get it done before or after you’ve finished.
1. Effect of Interset Strategies on Acute Resistance Training Performance and Physiological Responses: A Systematic Review. Latella et al. (2019)
11121 August, 2019
One way to break up the week and get the body moving.
Today’s program was the perfect combination of strength and conditioning as we refined the #olympiclifting technique of the hang power snatch and worked some weighted pull-ups in-between.
To finish, a 12 minute blast of cardio. Post workout, there’s no better feeling.
KB core tri-set 🔥👊🏻
SAVE FOR LATER 🔥
Try this little core burner to finish off your abs during your next session 😬👀 -
Weighted KB sit ups 3x12
KB Russian twists 3x20
KB Plank taps 3x30
11121 August, 2019
When I started Crossfit in March of 2013, I had never done an olympic lift. My first time maxing out in the clean and jerk I was able to hit 175 lbs. Well, today ( almost 6.5 years later) I was able to hit a goal of mine. This is my first ever clean and jerk at 300 lbs! It all just takes time and we all started somwhere. Just stay consistent in your efforts to get better every day and you will do just that. #crossfit#olympiclifting#cleanandjerk#proveit
💪🏽 I’m officially back at Underground Training Station 😎 I’m now opening up my calendar for brand new clients to join our team. An option to suit every need and every budget. The prices are charged monthly with the exception of the 4 week programme. ✅ I specialise in weightlifting for sports performance, and weight loss/gain for performance and health 🤔 What is hybrid? Hybrid is simple - you get a 1-2-1 session and then a programme for days we’re not scheduled to see each other. This is all accessed via our awesome app which includes exercises videos, personalised prescription and notes to aid your progression 👨🏽💻 Online only? Similar to hybrid just minus the 1-2-1 session. Still just as high quality with weekly scheduled calls (30 mins) to have more in depth catch ups and discuss how you’re progressing 🏋🏽♂️ Want simplicity? Our 4 week programme involves a simple questionnaire, a short call and you’ll have a one off customised programme for 4 weeks 🧐 Interested? Take action now by commenting “me” below and the first 5 to sign up after commenting will receive £20 off their first month! 💻Still not convinced? Let’s set up a call! Book on our page at a time that suits you and we’ll have a chat to find what suits you and your goals #strengthandconditioning#fitness#fitfam#strength#power#strengthtrainjng#weightlifting#olympiclifting#gym#coach#sports#performance
"Good things come to those who wait. Better things come to those who don't." 🧘🏾♀️ Book your complimentary trial class today and you'll ask yourself why you didn't do this sooner! Email us: firstname.lastname@example.org
11221 August, 2019
Adaptive training has become a big part of my coaching protocol. My clients range from Housewives to Elite level Athletes. .
This means that my client has many variables in their day to day and many contributing factors towards their performance and sport.
In this clip I am doing Dynamic Effort work with @sibusisokotelo , this was after doing a Isometric based push /pull workout. .
Now to understand why I did a workout like I did with a World Class Bodybuilder you have to know the following about Sibs:
- Sibs is currently in Prep Phase(9 weeks out)
- It is a Deload week as prescribed by his head coach @jackthesheriff - and lastly we are working around some minor injuries so I have to be cautious with load and select exercises.
Now as his S&C coach I have to fill the gaps, problem solve, prevent and assist in performance and improvement. Especially in Sibs case.
My take away is this, the plan is to stick to the plan BUT make sure your plan has options and variety to support your path and not to push you off your path.
Be adaptive as a Coach. Be adaptive as a client. This will make the journey consistent.