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Wednesday
Aug102016

Crush Week | WOD 8.10.16

AMRAP 20 Minutes:

10 Power Cleans 185/125
10 Double-Unders
9 Power Cleans 185/125
20 Double-Unders
8 Power Cleans 185/125
30 Double-Unders
7 Power Cleans 185/125
40 Double-Unders
6 Power Cleans 185/125
50 Double-Unders
5 Power Cleans 185/125
60 Double-Unders
4 Power Cleans 185/125
70 Double-Unders
3 Power Cleans 185/125
80 Double-Unders
2 Power Cleans 185/125
90 Double-Unders
1 Power Clean 185/125
100 Double-Unders

The Power Clean should be on the heavy side of medium. Scale half attempts or 3x Singles for Double-Unders as needed. If you complete the 100 Double-Unders, then stop there and score time to complete. If you scaled the Dubs at all, then use the remainder of the time to practice them.

Post rounds, reps, and Rx to comments.

How is Crush Week treating you so far? Jason N. has that post-"Fran" glow | Photo by Thomas H.

  • Herondale meat CSA customers: just a friendly reminder that this month's meat pick-up is tonight from 6-8:30pm. 

The CFSBK Guide to Cues: "Pull yourself under the bar"

By David Osorio

Knees out! Chest up! Flat back! The verbal cue is one of the most important tools in a CrossFit coach's repertoire. You probably have some sense of what these commands mean, but in this newish blog feature, we'd like to take a look at some common cues. From time to time, we'll be offering these short guides to explain what these mean and why they're important. In our first installment, we discussed the ubiquitous "knees out." Now we're going to look at one that comes up a lot during Olympic lifting: "Pull yourself under the bar." What the hell does that mean? We're glad you asked...

When might you hear it in class, and what does it mean?

The Snatch and Clean and Jerk are technically demanding lifts. Most of us can relate to feeling intimidated or overwhelmed when we first started learning them. That's why we often break them down into three separate phases, each with its own set of positions and intentions.

The 1st Pull: Moves the bar from the floor to the Mid-Hang position. The intention here is to maintain balance and position while beginning to accelerate the barbell.

The 2nd Pull: Is an aggressive extension and transition from the Mid-Hang to full extension, the purpose of which is to create maximum momentum and elevation of the barbell.

The 3rd Pull: Is what we're focusing on here today. Now, this is where a lot of new lifters get confused, since the 3rd pull is a downward movement rather than an upward one. So when coaches tell you to "pull yourself under the bar," they're telling you to actively pull your body underneath the bar into the receiving position. It's not a passive "catch" but an intentional pull underneath the bar using our arms. The arms play a more passive role in the 1st and 2nd pulls as we elevate the bar. But in the 3rd pull of the Snatch, we ideally use our arms to pull under and push up, staying connected to the bar. Think of actively heaving yourself down rather than simple dropping underneath.

Why is it important?

The faster you can get under the barbell, the more weight you can move. You have to accelerate downward faster than gravity, and the only way to do that is to pull under the bar. We have a video!

In the first Snatch, I passively drop under the bar. In the second Snatch, I actively pull myself under the bar. See how much faster and cleaner it is? To Snatch efficently, you and the bar need to move as one. 

What can I do to fix it?

Drills! The following barbell drills will help you stay active and pull under the bar with proper mechanics:

The Scarecrow Snatch, the Tall Snatch, and the High Hang Snatch all demand quickness under the bar, accentuating the downward heave of the 3rd pull. You may want to try these with a PVC or a lighter barbell than usual at first. Also, if you're not doing it already, you should always use the hook grip!

What cues would you like to see next? Let us know in the comments!

____________________
Yesterday's Whiteboard: Rest Day
Handstand Obstacle Course CrossFit Motivation
Improve Your Overhead Press By Testing These 5 Areas The Barbell Physio

Reader Comments (21)

Finished 19:02 Rx. I was do excited for this workout when I saw it yesterday, especially after the long slog that was Fran for me. Bailed singles from the beginning. Tried to focus on a strong clean pull and then just getting down and I got tired. DUs were strong through the 50s, then anded up usually being sets of 10-15.

August 10, 2016 | Unregistered CommenterKayleigh

Did the cleans at 135# and made it to the round of 5 plus 28 single unders. I really enjoyed this workout and could have kept going.

August 10, 2016 | Unregistered CommenterGerry M.

Many spelling errors from typing too fast - my apologies (DUs added up, not anded up; meant to say when I got tired, not and I got tired).

August 10, 2016 | Unregistered CommenterKayleigh

I have a question about always using the hook grip: I have often (correctly) been accused of having a death grip on the bar. Like, sometimes I catch it and I still have the bar hook-gripped! That's not normal, right? As the bar turns over you're supposed to release the thumb at some point, right? Not that this has been a question I've had to think about lately, since I've only recently gotten my hook grip back (thanks, surgery!). But one of these days I'm going to Oly lift again...

In the meantime, OG!

HBBSQ pause 165x3x4. Getting heavy.
Press 75x5x3. This felt surprisingly good. Given how hard pressing even light weights felt when I restarted after surgery, I'm so happy with how it's feeling right now! All the accessory work has definitely made a difference.
Pause deadlift 215x5x2. HOLY HELL that's heavy!

Then superset x3:
DB bench 35x10
Kroc row 45x10/side. After pause deadlifts the rows are really frickin' hard.

August 10, 2016 | Unregistered CommenterStella

PS, come to pub quiz at the Rock Shop tonight at 8:30! We've had two second-place finishes in a row. Methinks it is time for Brainz n Gainz to come out on top.

August 10, 2016 | Unregistered CommenterStella

@ Kayleigh - who needz to spill when yer so strongh? Nice work but I thought it was an AMRAP - didn't you have time to go back to the 10s?

I had 65 on the bar, which Joy took the time to point out to me when all was said and done that it was too light. I'm having a hard time gauging what I can do at higher volume. I have to remember that the answer is often more than I think. So the cleans were kind of a treat and I got to the round of 2 and added 10 DUAs. My double under attempts were bad today - very few consecutive but tried for a single-single-double rhythm to minimize misses.

I like to minimize misses and I like to say minimize misses. Try it.

August 10, 2016 | Unregistered CommenterShawn

8 AM with Ro.
I was dreading this workout- my cleans are a work in progress and
my double-unders don't get to even be called a work in progress.
I made it into the final round-
Started at 80#, got a cue that resonated really well (throw and catch the bar)
and Ro moved me up to 90#.
started with d/u attempts, switched to 3x singles and then went to 2x singles with a d/u attempt every 10th rep.
Ended up very satisfied.

August 10, 2016 | Unregistered CommenterCharlesS

Squat Cleans
3-3-3-3-3
135-155-175-175-175

Both Long Quingguan and Om Yun Choi Clean & Jerked 3x their body weights to get Gold and Silver in the 56Kg class. I'm 175, so I loaded up the bar to see what 3x my body weight would look like...

August 10, 2016 | Unregistered CommenterChris "NFT" Yun

7:30 p.m. last night w/KHarpz doing today's workout.

Got 120 jumps into the round of 3 @ 145#, subbing 3x single-unders (& attempts in the early rounds). I think that's 372 "points" if you convert back to d/u's? Should've just gone for 155# on the cleans, but I'd been away too many Sundays this cycle and wanted to be careful. Lots of fun, although now I have a lovely pair of bruises on my collar bones from the couple of times my elbows weren't quite fast enough in the middle rounds.

Definitely enjoying this crush week so far. Lots to feel good about and more to work on.

August 10, 2016 | Unregistered CommenterChas C.

6am with Ro and McD

Finished Rx'd in 16:47 - DUs were really backloaded and got tough. Cleans weren't too much of a problem.

August 10, 2016 | Unregistered CommenterDan L

Love the cues info and videos! Hooray!

@Kayleigh: awesome work! after reading your post, now I feel obligated to do this workout and see if I can get through it. hmm...

early morning Wednesday session:

15-20 minutes dynamic hip openers and general movement prep

3x:
7 squat press outs with :02 hold
15 hollow rock
5 push up to down dog

LBBS:
45x5, 95x5, 135x3, 155x2
170x5x3
-unbelted, though i was tempted
-focused on moving in one piece and keeping rib cage neutral
-video of 2nd set... sitting into R side a lot :-(
-3rd set focused on more tension down and driving through L side. better.

Conditioning A:
4 RFT
8 front rack forward stationary lunge @ 85#
8 unbroken pull-ups
:30 rest

time: 5:28
-first two sets all pull-ups were butterfly. last two sets lost rhythm and did lsat rep or two with regular kip.
-forward stationary lunges are on my Top 10 list of least favorite things in the gym

Conditioning B:
4 RFT
20 Cal Assault Bike
1:00 rest

time: 9:30 total
rounds: 1:30, 1:31, 1:45, 1:40

good one to re-test later down the line. so uncomfortable.

August 10, 2016 | Unregistered CommenterWhit H

What I meant was come have farewell cocktails AUGUST 11th at Lavender Lake. You know how it is with retired people... the days just all blur together into one long endless Saturday. Come hang out!

August 10, 2016 | Unregistered CommenterPeter Hoppmann

@Whit: You'll kill it. Do it!

August 10, 2016 | Unregistered CommenterKayleigh

Learning how to walk again after 544 double unders.

August 10, 2016 | Unregistered CommenterJuan L.

12pm with McDowell and Arturo

I had planned on doing 115# but against my better judgement, I Rxed this. Got to the round of 2 cleans and 30DU.
Had a lot of difficulty with the cleans, as this is heavy for me. My right wrist was giving me trouble and not having lifters on was a new experience too. So I was kind of a wobbly mess.

Side note- there's an Open workout from 2014, I think, with HSPU's and cleans at this weight and it felt better today than when I did that so that's a plus!!

Big thanks to McDowell for talking me through them, though the majority were really ugly, and for generally being very encouraging, always.

DU's had me totally out of breath. Still, this was fun!!

August 10, 2016 | Unregistered CommenterCharlie

@stella there was a discussion about this at some point a couple of months ago; after reviewing many hookgrip instagrams, it's clear that it's not particularly abnormal to maintain the hookgrip throughout a lift.

True fact: it took me 1.5 years of studiously attending Next Level Weightlifting Club to advance past learning just cues for the first and second pulls. The third pull is the final frontier and it's where I am focused at the moment. I have to say that I don't totally get it but am awaiting an epiphany. The tall snatch is really helpful and something Coach Joe brought into the mix as a warm up element -- we're supposed to do it with no knee bend before the drop down at all which really teaches speed well. In the clean, the cue we work with is as soon as the bar passes the knee is "jump down". For the snatch, the idea that's been helpful is attempt to throw the bar through the ceiling and drop. I know that seems counterintuitive but there's an an important element of releasing the bar in the snatch that the cue helps with. Fun stuff!

August 10, 2016 | Unregistered CommenterAmanda Mc

4:30 class
Got through 3 cleans + 24 dubs
Crushed

August 10, 2016 | Unregistered CommenterFox

@Fox me too!!!

WOD: 103#, got through 4 cleans +15 DUs.
1) thanks to McDowell, Jess Fox, Marie, Allie, & megadeath for the push to do 103 and stick to it!!!!
2) sooooo happy to have DUS. It fees great to be able to be fully crushed by a workout and participate as intended. Keep practicing everyone! It's a miracle what a difference practice makes!!!

I. LOVE. CRUSH WEEK. Bye!

August 10, 2016 | Unregistered CommenterAllie B

6:30

Cleans at 108#. 125 is above my power clean max!
Got through 9 rounds plus 1 clean plus 60 DUs.

This crushed me. I'm still sweating.

August 10, 2016 | Unregistered CommenterJenny M

4:30pm class and I fully intended to finish this...alas my lungs stopped me.
-got through 82 doubles in the last round at the cap. Just couldn't push myself to move faster on du's. Finished after the cap in 20:32.
-tore in 2 spots and spent too much time getting chalk.
-such a sweaty mess!

Fran in Tuesday.
5:55
Over a min off my PR which I was expecting. Felt ok afterwards so know I could have pushed harder (though I didn't want to!).

I can't wait to do a full group class cycle again. I've been distracted with other training and just want to take the thinking out of it. Also, will try my best to post more regularly!!!

August 10, 2016 | Unregistered Commenterlady fox

Warmed up with erg, handstands, hangs and lunges

Worked on jerks from the rack -- footwork, light triples and doubles

15 min assault bike :30 @64 RPM, :30 @36 (rest)

3 rounds:
3 up and down supine floor-to-standing rope climbs
3 ring dips
6 ea side pistols, staying balanced on one leg

August 10, 2016 | Unregistered CommenterLauren

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