Siege Blog

September 13, 2017

() ・・・ Elbow Turnover and Crashing in the Clean . Coach Burgener teaches that there are three characteristics that are critical for every weightlifter to have. In order of importance they are: . 1. Mobility 2. Speed 3. Strength . Mobility is necessary because weightlifting is a sport of positions. You MUST be able to voluntarily and at-will place your body into the ideal positions required for weightlifting: deep squat, upright torso, solid receiving position. . Speed is necessary because weightlifting is a race against gravity. An athlete can only elevate the bar to a given altitude. Once that altitude is maxed out, the athlete must RAPIDLY reposition their body into a position where they can support the load from underneath. . Strength is required to elevate the bar to a minimum altitude so that the athlete can actually position himself under the weight. . Now, is there such thing as being “too fast under the bar”? . Some athletes elevate the bar and then pull as hard as they can and as fast as they can to get under the bar. As you can see here, that’s not always the greatest strategy. In the slow motion section, notice how far Ray’s shoulders are underneath the bar. Rather than meeting the bar in space and gradually cushioning the load, the bar comes down crashing onto his shoulders. It’s a lot harder to decelerate the bar’s decent when it’s crashing on you from altitude than if you meet it and slow it down incrementally. . Timing is everything. In the second attempt here, you see that he does a better job of meeting the bar at the apex of it’s ascent. Where the bar is in space is where you want to turn your elbows over. You don’t want to be way under the bar and your hands near your face. Timing timing timing .

September 11, 2017

Katrina (Friday)

CrossFit Siege – CrossFit Front Squats (8 x 2) Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 18 DB Rows 45/25 15 Front Squats 135/95 […]
September 17, 2017

Money ain’t a thang (Tuesday

CrossFit Siege – CrossFit Skill WOD 4 sets Max Push Ups in 1 min 90 sec rest Metcon (No Measure) EMOM 10 MIN A) 5 Hang […]
September 17, 2017

Heart of the city (Saturday)

CrossFit Siege – CrossFit ()