Today we are focussing on the Clean in an EMOM then moving into a WOD that again focuses on the Clean. The Focus will be to to take the prep and warmup to a heavier then workout load as technique allows.
In the Prep we will look at 4 areas.
- Stance, Jump stance to Squat stance
- The Lift off
- The Launch
- The Hang/High hip extension
We will be spending more time perfecting these positions to keep our long time members on track but also to continue to develop the new faces in the community. Olympic Lifters focus on these every day and we if we are lucky get to address them 1-3 times a week. We want you to move safe first, effectively second and intensely last.
Greg Glassman ( CrossFit CEO) calls the Clean “the King of all lifts.” The Clean and snatch are triple extension full body movements, The snatch is the most technically of the 2 but the clean is my favourite. When done fast it cycles so smooth and when done heavy it tends to draw the most raw emotion of the heavy lifts like the squat, the dead and the press. Nothing gets me more amped when I see someone control the bar explode through it and then pull themselves under to catch and drive it back up to standing position.
If you go all the way through today’s class and don’t remember anything .. and it happens for a while so don’t fret. Just remember this and you will be miles ahead of most people trying to oly lift…
JUMP & SHRUG:
If you jump and shrug you will finish the pull and the bar will help you. If you don’t the barbell has no sympathy for you and will fight you the entire way through.
I leave you with this poem I wrote when i was trying to write a blog about the Clean.
I’m no poet and it doesn’t rhyme but it speaks to me, maybe it will to you as well
You never change no matter my feelings,
I try my best to bend you to my will..
But I always end up at your mercy.
You never lose…
I try to forget you when I leave,
But you haunt my thoughts,
I can only think about, the next time we meet.
I will do better. I will be faster.
“Jump & Shrug” my coach repeats, lift after lift,
And every time I think I have finally figured you out,
With one quick miss you teach me..
I still have so much to learn.
You break me at my core and challenge every position.
Everyday I think I will quit you,
But for one quick instant you float into position
And pull me right back in.
Quickly the next rep, you beat me down,
But I pay no attention,
All I remember is the last time you made me feel great.
You are a drug, you are my enemy,
I lift you up and you pull me down.
I may lose today but might win tomorrow
The hope is always there
The battle never ends…
The sound of the “Clang and Bang” will never let me go
The chalk in the air will fill my lungs,
All I need is one good lift.
I will always be at your Mercy..
Monday, April 16, 2018
Every 90 secs on the Minute for 12 minutes:
Building to a heavy 3
12 min AMRAP
4 Cleans 155/105
4 Bar facing Burpees
bar facing Burpee
Power Clean Front Squat 95/65
Check back each night at 8pm for the next days WOD
Address: 200 Mountain Rd #3, Collingwood, ON L9Y 4V5
Phone: (705) 444-0006