I’ve been out of it for a little while, caught a cold and a cough and haven’t really felt like blogging much. This is a catch up post on the last two Crossfit work outs.
The highlight of Workout #10 was the Clean and Jerk. Here’s what it looks like. This guy’s form is really good.
My work out: Grace 30 clean and jerks with 79lbs. I completed it in ~9 minutes. It wasn’t the toughest work out but the important thing was getting the form down. The Clean and Jerk is quite fun.
Workout #11: My introduced to the Dirty 30.
This was today’s workout:
- Warm up: 800M run - which I completed in 3 minutes, 21 seconds.
- Technique: Dead Lift. I graduated to 119lbs. That is pretty light but we were working on my form which is getting much better. I can still feel a strain on my lower back, which is a sign of bad form.
- Work Out: Dirty 30! for time
- 30 Squats
- 30 Sit ups
- 30 Kettle ball swing
- 30 Box Jumps
- 30 Burpees
- 30 Wall Balls
- My time: 12 minutes 30 seconds
- Here’s what it looks like:
[tags]crossfit, vancouver, clean and jerk, dirty30[/tags]
Hi there…
I’m the guy in the clean and jerk video at the top.
There are a few things wrong with my form that are worth pointing out.
First of all, it’s a power clean, not a full (squat clean), though I intended to squat clean it. I pulled the bar too high and didn’t commit to the squat clean, so I caught the bar in no-man’s land and it kind of crashed on me a bit. Ideally, I would’ve turned the bar over MUCH faster, which means whipping my elbows around and racking the bar smoothly, in the bottom position.
Anyhow, good luck with your training!
Madaozeki