Wednesday, October 17, 2012

The CrossFit Clean - what are the standards?

A question was raised by some trainer friends of mine about what CrossFit considers "the standard" for the Clean. Away from the CrossFit world, I think most people agree a solid rack, with the arms parallel to the deck are generally required for a strong, complete Clean position.

In fact (as Ryan Kittrell, Level 1 CF Trainer was kind enough to Google up): "The power clean is best thought of as a jump with the bar in the hands, followed immediately by an upward forward slam of the elbows to rack it on the shoulders." ---Rippetoe

The 2012 Games recently displayed the standard as basically having the elbow in front of the bar. In this video, I explain my thoughts on the CrossFit Clean and a few differences between the actual "Rippetoe" definition and the standard at CrossFit.



Elbows are good - but the head is NOT neutral. Judging by this stance,
he appears to be a little far forward  and above that 90-degree sweet spot

Virtually NO rack at all. What's worse is this gal is posing
for a model-type picture, presumably demonstrating the Clean

I think this may have been at CrossFit regionals or maybe even
the CrossFit Games. This, in my opinion is NO REP. The elbows
are down and the knees are WAY forward. Poor form if nothing else

Just. Freaking. Awesome.

A progression picture. The top is AFTER, the bottom
the BEFORE picture.


Monday, August 20, 2012

20 AUG 2012 - Tosh

INTENSITY:
Tosh
3 Rounds of:
Run 200 meters
Run 400 meters
Run 600 meters

Rest the exact time it takes you to do each interval in each set.

EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

RESET:
2 Rounds of:
 60s Squat Bridge
 10 Weighted Walking Lunge (45/25)
 10 Landmine Obliques

Tuesday, August 7, 2012

08 AUG 2012 - EMOM Power Clean, Front Squat, Push Jerk

INTENSITY:
EMOM, 12 Minutes
1 Power Clean (155/115)
2 Front Squats
3 Push Jerk

RESET:
2 Rounds, 10 Reps of:
Bench Dip
Samson Lunge
Suspended Knees to Elbows

Tuesday, June 19, 2012

19 JUN 2012 - "Barbara"

HEAVY:
Rest Day

INTENSITY:

"Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round. Post total time, including rest to comments.


RESET:
100 Double Unders