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Today’s WOD has clean and jerks.  Below is a video to help highlight a full clean and jerk. The best part is the clean during the slow motion replay. Take note of Kendrick’s full hip extension, the momentum on the bar, and his speed getting under. It happens so fast during full speed!ENJOY!

http://crossfitdesmoines.com/6779-2/

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The strongest position for the snatch and other Olympic lifts this week is for the feet to be in the squat position.  When lifting the foot to transition to the squat positioning of the feet, think about stamping the feet with brisk movement from the pulling stance position.  Footwork is an important fundamental to focus on during the Burgener warm up and warm up sets of Olympic lifting.

 

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A new set of strength movements begin this week.  Train yourself to lift strong.  During strength sessions sets with lighter weights, movements should move faster than the heavier sets.  Avoid the common tendency to ‘get by’ the warm up and medium-heavy sets as this habit does not promote optimal performance in the sets that follow.  When movement mechanics are known and consistently performed, they should be regularly tested with high intensity.

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This week we will be attempting one rep max repititions in our strength sessions.  During this time, queue yourself to set your core tight when preparing to move the bar.  Today’s strength session is the shoulder press.  A common error can be seen with a weak core (see middle picture).  Before setting up to lift the weight, set your core by drawing in the belly button to your spine.

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A strength fundamental to focus on today is to practice hitting full extension.  This involves ensuring that the knees, hips, and shoulders are fully extended before the arms bend.  Review the picture and visualize hitting full extension in your clean repetitions today.