Friday 160514

Date:

Share:

Hang Snatch 5-5-5-5-5

Then, complete as many rounds as possible in 15:00 of:
10 Bench press (185#/115#)
12 Chest to bar pull-ups

Post load and rounds to comments or BTWB 

 

 

TO come up onto the toes or NOT come up on the toes? That is the question.

The answer is YES and NO.  I bring this up because many questions came up while doing clean pulls, whether or not we should be coming up onto our toes.  When we watch olympic lifters, right before they pull themselves under the bar, they come to triple extension.  Triple extension is when your hips, knees, and ankles (aka plantar flexion) are at full extension.  What this may look like is the lifter is coming to their toes, but this is not the case at all.  The lifters’ hips are opening so violently and their shrug is so strong that this triple extension is a byproduct of shear power.

How can you differentiate between hitting this extension vs. coming onto your toes?  Ask yourself some questions.  Do you constantly hop forward on your olympic lifts?  Are you consistently chasing the bar during your lifts?  This is more than likely because you are purposely coming to your toes, consciously adding it into your lift.  TRY THIS:  Stand straight up with your hips and knees locked out.  Now, jump with only your toes.  What probably just happened is you hopped up and back about 2 inches.  THIS is what our triple extension should look and feel like.  The following video by BarbellShrugged is a great explanation of how to differentiate and feel the difference between the two:

If you have some questions, post to comments below and we will answer them for you.

NEXT VERVE OUTING:
Colorado Rockies vs LA Dodgers
June 7th @ 2:10pm
MEET AT THE ROOFTOP BAR @ 1:00PM
We must pre-purchase tickets to get our group pricing of $15 per ticket using the following link and code:
https://oss.ticketmaster.com/html/go.htmI?l=EN&t=corockies&o=24990002&g=2654

Promo Code: CROSSFIT2014

Let us know below if you are coming to the game so we can plan this party!!

 

 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
Previous article
Next article