Categories
Jerk Olympic Lifting Overhead Snatch WOD

Snatch balance and Jerks

Lifts

Snatch balance 2×3,2×2, 3×1

Jerk from rack 5×3

Overhead squat 3×10

Optional conditioning

Rowing race…

Core conditioning

Either: 3×10 GHD situps

Or 3×25 Abmat situps

Categories
Clean Olympic Lifting Squat

Clean and Back Squat

Congratulations to Stuart who nailed a clean and jerk PB at Friday's lifting meet
Congratulations to Stuart who nailed a clean and jerk PB at Friday’s lifting meet

Lifts

Clean deadlift + high hang clean + hang clean 5x(1+1+2)

Clean pull 3×3

Back squat 5×5

Optional conditioning

40s on: 20s off for 6 rounds alternating:

Box jumps 24/20″
Push ups

Core conditioning

Jack knives 3×12

Categories
Jerk Olympic Lifting Squat WOD

Linear Front Squats & Conditioning

CrossFit Class

Strength

Front Squats 5-5-5-5-5

If you maxed this week on the Front Squat go for 5×5 at 80%

Core Conditioning

2 rounds:
10 Ring In / Outs
10 Strict Leg Raises

Conditioning

2 rounds for time:

50 Double Unders / 150 Singles
20 Front Squats 60/40k
Run 800m

Olympic Lifting

Lifts

Push Jerk + Split Jerk 5x(2+1)

Snatch Balance + Overhead Squat 5x(1+2)

Push press 5×5

Optional conditioning

3 rounds for time:

7 burpee box jumps
14 kettlebell swings 24/16kg

Core conditioning

Hanging leg raises 3×12

Categories
Clean Olympic Lifting Squat WOD

Clean and Back Squat

Steve cleaning 122kg on his way to the top of the podium in Saturday's competition
Steve cleaning 122kg on his way to the top of the podium in Saturday’s competition

Here’s the footage of the final men’s group of clean and jerk from Saturday’s Olympic lifting match against Broadsword Barbell.

Steve took the group 3 men’s title, finishing up with a 122kg clean and jerk.

Well done to everyone who took part – there was some great lifting.  Dec and Giles lifted for the first time in a competition, Stuart narrowly missed a 64kg snatch (saving a 66.5kg pb for 3 days later in training!), Matt W hit a beautiful 90kg snatch which has been eluding him for a while and Gaz went home in his own car rather than an ambulance.

Lifts

Clean deadlift + 2 high hang clean 5x(1+2)

Paused clean deadlift 3×3

Back squat 5×5

Optional conditioning

Partner relay 8x200m run

Core conditioning

3 rounds:
12 glute ham raises
1min plank

Categories
Clean Jerk Olympic Lifting Snatch Squat WOD

Jerk max out or competition preparation

Lifts

Matt nailing a jerk in this year’s open

Either Jerk Max Out:

Jerk 2×3, 3×2, heavy singles
Work up to a technical 1RM

Overhead squat heavy singles

Or, if you are competing in the Blackwater Broadsword Weightlifting competition this Saturday, competition preparation:

Snatch
Warm up to your opener then with the clock running lift your opener  E2MOM x5

Clean and Jerk
Repeat the same process as the snatch

 

Categories
Article Olympic Lifting Snatch Squat

Confessions of a snatch shirker

Confessions of a snatch shirker

When I first started CrossFitting if snatch popped up on the blog I’d suddenly find something else VERY important that needed doing.  Loading the dishwasher couldn’t possibly wait for a couple of hours, my house desperately needed hoovering, even a visit to the infamous Swedish hell, I mean homewares store, could become essential when threatened with the snatch.Christine Cope olympic lifting coach CrossFit Blackwater

I went to the first few classes but found myself standing around bemused – how exactly was the bar supposed to go from the ground to over my head again?  Then I got a bit embarrassed about having no idea what to do – so I stopped going to classes involving snatches.

Fortunately, my box at the time started up a weightlifting session and we worked on hitting positions that helped us to execute the full snatch.  After a few weeks something exciting happened – I was at the bottom of a squat with the bar overhead.  I wasn’t quite sure how it happened but it felt pretty good!

That continued for quite a long time – maybe once in every session, or even every other session some magic would happen and everything fell into place. I still had no idea how I was doing it but I was hooked – chasing those occasional lifts that just felt great.

A lot has happened since then. The snatch is now my favourite movement and I’ve invested a great deal of time educating myself on the intricacies of coaching it and on improving my own lifts.  I love sharing my technical knowledge and experience with other people and seeing THAT look the first time someone hits a good one!

So, here’s a quick rundown of common reasons for avoiding the snatch and why there may be an alternative approach.

I don’t want to be an Olympic weightlifter, I’m a CrossFitter/runner/triathlete…

Ok, CrossFit first.  The snatch invariably comes up at all levels of competition. The better your technique is, the more efficient you will be at cycling low weights.

Did you see the max snatch event at regionals this year – or the snatch ladder at the Games?  If you have aspirations to compete at CrossFit, the Olympic Lifts are a must for your toolbox.

The snatch is transferable to any sport requiring explosive power.  The extension of the knees and hips, drilled by snatching, is going to be helpful for any sport mimicking that movement. Like running…  and therefore sports involving running – rugby, football, hockey…  You don’t need to be a super heavyweight world champion snatcher to benefit from training the movement.

Which brings me to…

I don’t want to be a huge weightlifter with loads of body fat.

Eek – I hear what you are saying.  This lady seems to cause controversy wherever she goes…

Don’t panic – weightlifters come in all shapes and sizes.  The sport itself is categorised by bodyweight so similar sized lifters compete against each other.

Yes there are some BIG lifters out there, but there are also enormously powerful lifters with low body weights.

Check out Welshman Gareth Evans snatching twice his bodyweight of 62kg at this year’s British Championships.

I just want to be healthy – not a weightlifting machine.

As we age, we lose muscle tissue unless we fight and train to retain it.  Have you ever seen a grandparent struggling to get out of a chair?  If you get to the point where you can’t squat the weight of your own body that is the end result.  Lifting weights is essential to combat muscle wastage.

Especially important for women (but not exclusively, as men can be affected too) is the beneficial impact of lifting weights on bone density.  Menopausal and post menopausal women are particularly susceptible to osteopenia and osteoporosis which can lead to deformities and increased risk of broken bones in later life.  Lifting weights has been proven to help with the maintenance of bone density.

As an added bonus, building lean tissue through weightlifting can help to sculpt a tight, firm physique that hours of running will never achieve.

It’s hard…

Yes it is.

It is one of the most complex movements that we teach in CrossFit.  You will struggle, you will get frustrated and some days you will start to believe that you will never get the hang of it.

You will have other days where it feels like the most beautiful movement in the world.  You’re throwing yourself under an enormous weight and DAMN IT FEELS AMAZING!!

AND, you can do it in pearl earrings and pink wrist wraps…

What’s the point in training a movement I will never be competitive with?

Who says?

The growth of CrossFit in the UK is fuelling an increased interest in Olympic Lifting. This can only be good for the sport at the highest level and good for recreational lifters looking for opportunities to compete.

A number of our lifters have enormously enjoyed competing in this year’s East Anglian Lifting League.  None of them (yet!) have big enough totals to qualify for a major championship but have still been able to compete locally.

Our first inter-box lifting friendly match is approaching. This is a great opportunity to lift and compete.  This is the time to get up on the platform and exhibit the results of your efforts in training.

There really is nothing like an imminent competition to supercharge your training and nutrition.  Often the excitement and adrenaline of the occasion produces lifts at the top end of your ability.

Here’s Lori Bavetta competing at the British Championships.  She started weightlifting at CrossFit Essex and 3 years later is now on the British Weightlifting World Class Programme.

Whilst most of us won’t be attempting to get to Rio (!!!) there is an enormous amount of pleasure and satisfaction to be gained from mastering one of the most technically complex movements you’ll encounter in CrossFit.

Lifts

Snatch 5×2

Snatch deadlift + 2x high pulls 3x (1+2)

Front squat 5×3

Optional conditioning

500m row for time

Core conditioning

75 abmat situps

Just in case you think my video coverage has been a bit too girly…

 

Categories
Olympic Lifting Snatch Squat WOD

Back Squat Linear Gains

CrossFit Class

Strength

Back Squats – 3-3-3-3-3 – Linear gains so 5 sets same weight

Conditioning

4 rounds of 3 minutes work, 2 minutes rest:

10 Push Press 45/30k
10 Bar Hop Burpees
10 Toes to bar

Your score continues from the last round. So if you get to 2 rounds and 5 push press you continue in next round from your 6th push press. You will finish with 1 score for all 4 rounds.

Finisher

50 Tommies in least sets possible

Olympic Weightlifting

Lifts

Snatch deadlift + high hang snatch + snatch 5x (1+1+1)

Halting snatch deadlift + finish 3×3

Front squat 5×3

Optional conditioning

Partner mile relay – alternate 8x200m runs

Accessory

Bulgarian split squats 3×8 each side

Russian twists 3×20

Categories
Clean Jerk Olympic Lifting Squat WOD

Front Squats, Accessory & Conditioning

CrossFit Class

Strength

Front Squats 10-8-6-4-2 – progressive weight across all sets

Strength Accessory

Bulgarian Split Squats – 2 x 10 reps each leg. Hold DBs or KBs to add weight

Conditioning

21-15-9 reps for time:

Toes to bar / Knee Raises
Overbox Jumps 20″
KB Swings 32/20k

Finisher

Pair up and play with your handstands

Olympic Weightlifting

Lifts

Clean and Jerk 2×3, 3×2, 3×1

Halting clean deadlift + finish 3×3

Back squat 5×5

Optional conditioning

300 double unders with 5 burpees EMOM except 1st minute

Core conditioning

75 abmat situps

 

 

Categories
Jerk Olympic Lifting Squat WOD

Jerk Thursday

Lifts

Jerk 5×2

Push press 3×5

Snatch balance + overhead squat 5x(1+2)

Optional conditioning

6 min AMRAP:

  • 10 box jumps 24″/20″
  • 10 kettlebell swings 24kg/16kg

Core conditioning

3 rounds:

  • 15 hanging leg raises
  • 20 standing plate twists

 

Categories
Olympic Lifting Snatch Squat WOD

Olympic Lifting

As this year’s East Anglian Lifting league draws to a close it seems like an appropriate time to reflect on the past few months of competition and look forward to the future of olympic lifting at CrossFit Blackwater.

Review of the East Anglian Lifting League 2015

We have only one match left against Lift Off CrossFit and we have had some great platform experiences with our other 3 fixtures.

Blackwater met Raeda B for the first fixture of the East Anglian Lifting League 2015
Blackwater met Raeda B for the first fixture of the East Anglian Lifting League 2015

Our first match was against CrossFit Raeda’s B team.  None of our lifters had competed at a judged meet before so there were plenty of nerves all round.  We won the fixture 3-1 with Lindsey hitting pb’s on both the snatch and clean and jerk.

Blackwater took on Broadsword Barbell on home turf
Blackwater took on Broadsword Barbell on home turf

Next was a home fixture against Broadsword Barbell.  It was great to welcome some familiar faces back to our box and there was plenty of banter and gutsy lifting from both teams.  Gaz hit a snatch pb and  Blackwater took the win 4-0.

The most recent fixture was against the mighty Raeda A team!  No other team has managed to take a win from them this season so we went in as the underdogs.  Stuart had been working on his front squat since our face off with Broadsword and stood up a clean which had grounded him only a few weeks before!  We were beaten by Raeda but Steve managed to take one match from them.

What’s next?

There’s been a great vibe about lifting competitively at the box and we are keen to keep this going!

We are lining up some additional fixtures with other local lifting clubs and these will run on a totally inclusive basis.  Whether you are just starting out and snatching 20kg or gunning for that elusive bodyweight snatch you are all welcome to get involved.

Olympic weightlifting is a technical sport first and foremost. Whatever stage of your lifting journey you are at, making a technically competent lift will always impress no matter how much weight is on the bar.  Strength will develop over time and just takes patience and application.

Lifts

Snatch 5×3

Snatch deadlift + high pulls 3x(1+2)

Front squat 5×3

Optional conditioning

Tabata burpees

Core conditioning

Front + side + side plank  2 xME on each position

If each hold exceeds 1 minute add load