Crossfit Armoury - July 16, 2017: Speciality class: Olympic Lifting
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| The view after my last lift, at the end of the class. Shoes are great, now I need to work on me. |
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| Sunday; July 16, 2017 @ Crossfit Armoury - West |
Coach: AJ Facendi
Thoughts:
Still haven't return to my regular scheduled crossfit classes. Been taking it pretty much easy. Too many things going on in my normal life. Will try to easy back to it next week.
The legacy lifters are meeting my expectations. The first thing I've noticed is that the shoes are very stiff. And by the end of my oly class; my feet are hurting. It's not like my previous lifters, the Lifter 2.0 Plus where the sole was moldable to my feet, after a short visit at a low temperature bake in the oven. It's a customized fit, forms to the feet. Thus the comparison is quite noticeable.
I find that when I do split jerks, it really helps me feel planted. Also, it's getting noticed by the other members at the box. Received many compliments on them.
Snatch:
Exercise called for 1 Squat Snatch + 1 Power Snatch + 1 Overhead Squat.
Coach caught some errors I was encounter during this complex. She took a video of it and played it back to me step by step pointing out the errors I had.
Video:
A quick video of the above complex. You can see the flaws on my lifts.
My observations along with some feedback from my coach:
1. I'm pulling too early, it looks more like I'm pulling before I even hit my
hip crease.
2. When I pull, I'm not standing all the way up (legs not fully extended) with
my knees still bent
3. I'm not pulling the barbell high enough
4. The barbell path is not vertical, aftering hitting my hip it goes out at a
60 degrees (Mentally, I'm trying to ensure it clears my belly) and I end up
partially windmilling the barbell.
5. My knees are almost too far forward on the squat snatch.
6. During the Overhead Squat; I'm leaning too far forward and my heels lifts
off the ground. I need to focus on leaning back onto the heels, learn to trust
being secure with weight on my heels.
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| Coach's video of my bad lift; a whole wack of issues that I need to work on |
My observations along with some feedback from my coach:
1. I'm pulling too early, it looks more like I'm pulling before I even hit my
hip crease.
2. When I pull, I'm not standing all the way up (legs not fully extended) with
my knees still bent
3. I'm not pulling the barbell high enough
4. The barbell path is not vertical, aftering hitting my hip it goes out at a
60 degrees (Mentally, I'm trying to ensure it clears my belly) and I end up
partially windmilling the barbell.
5. My knees are almost too far forward on the squat snatch.
6. During the Overhead Squat; I'm leaning too far forward and my heels lifts
off the ground. I need to focus on leaning back onto the heels, learn to trust
being secure with weight on my heels.
Coach gave me some suggestions and areas that I need to work on.
Weight used were 80/95, 100/110, 115 lb
This exercise was to focus on the Squat Clean followed by a split jerk, varying between the number of reps and sets. Both the 70 and 75% were set of two reps of the complex. The 80, 85% were at the 1 rep scheme. We had to do this twice. Weights varying between 145 lb and 175 lb.
Weight based on percentage 70% (145 lb), 75% (155 lb), 80% (165), and 85% (175 lb).
And as usual; I'm always ending up staying later to finish my lifts. Taking the advice of my coach. It's better to rest and lift with better form. She's taking the crossfit side out of me... lol.
Extra Credit / assigned homework:
Focusing on the above observations and making the appropriate changes.
Also to work on the previous weeks suggested practices. (Push Jerk while in a split position).
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