CrossFit Total from Monday

CrossFit Total from Monday

Test Day 2 Endurance Results

Test Day 2 Endurance Results

Great job everyone with the PRs- It's really AWESOME to see the looks on your faces when you surprise yourself with all that you can do!

Here's some highlights:

  • Ben D. is still top dog on the 2k row
  • Keller killed it on the 500m row sprint
  • Adam L. went from smoking a pack a day to running a 7:00/mile
  • Kris C. ran a blazing 6:29 mile
  • We have some crushing numbers with our CF Total-TONS of PRs.

If you've missed Monday or today, you still have Thursday as a make-up day. If you end up making it all three days, don't worry, we have a WOD ready for you to demolish Thursday.


Day Three of our Test Series will be finding our Olympic Lifting Total. Most Oly Lift tests are structured such that you will find your 1RM Snatch and then your 1RM Clean and Jerk. We are going to do it a bit differently today- we will split up the C&J such that you'll find your 1RM Clean and 1RM Jerk. This is so you have have a true idea of what your 1RM in two lifts are and the least lifted weight of the two can give you an approximation of your true 1RM C&J. I say approximation because executing the C&J together has slightly different neurophysiological demands than doing the two movements singularly. If you do have a good idea of what your IRM for the clean and the jerk are separately, today may be a good day to test for your 1RM C&J.

We are going to spend some time talking about the starting position for the snatch and clean. It's important that we are set up technically correct in dynamic movements, even more so than slower movements like the deadlift. Deadlifts can take several seconds to complete but that allows us to make adjustments through the movement of the lift. In the snatch, the bar can go from ground to overhead (much further than in the deadlift) in a matter in 1-2 seconds, which doesn't allow us much time for correction.  The core of the snatch and clean is the second pull, therefore, the purpose of the starting position is optimize our second pull, and subsequently, the third pull. 

Source: Catalyst Athletics

Source: Catalyst Athletics

The starting position features: proximally vertical arms, shoulders slightly forward of the bar, and the bar over the balls of the feet. The picture above features the snatch starting position; the clean starting position is essentially the same with only differences in the grip width and its consequent shifts in the height of the hips and shoulders. We want to have as upright of a back angle as possible for five reasons:

  1. The upright angle reduces torque on the hip and spinal joints, and consequently reduces fatigue of the spinal erectors. This is important in maintaining back rigidity, which allows a more completely extension power from the hips and knees is transmitted to the bar during the second pull.
  2. Reduced torque on the hips allows for greater speed in the hip extension.
  3. Shorter rotational distance of the torso allows you to minimize the balance demands and focus more of your power on the lift. 
  4. The upright posture encourages the bar to remain close to the body and without too much more effort with the arms being closer to their naturally loaded position.
  5. Psychologically you are better prepared for the lift by feeling more comfortable in that upright position. 

Source: Olympic Weightlifting by Greg Everett

There's a few other things that go into the starting position and I could write a whole other page on mechanics and such, but let's fix a thing or two at a time. So as we go into our third test day, let's see how improving our starting position leads to some PRs today!


Olympic Total Test

Find your 1RM of the following:
Snatch
Clean
Jerk
or Clean and Jerk 

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