Wednesday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
We had a lot of progress today on the clean- improved form, increased confidence, and developed ability to catch the bar deeper in the power position. I was watching some replays of the Crossfit Games after classes and just happen to pause it on the screen shot seen below. Two times Games Winner, Annie Thorisdottir, is showing us some pretty good form despite being exhausted towards the end of the WOD. Even though she is performing a snatch and not a clean as you all did yesterday, the physics are the same for the purpose of my analysis. We see:
1. She's "getting tall" i.e. she's up on the balls of her feet.
2. She's "tripple extending" meaning she's reached full extension of her ankles, knees and hips.
3. The barbell is in contact with the hips and it is being driven vertically up not horizontally out.
4. She has not yet started to bend her arms. Many lifters will bend the arms at this point thinking that the bar goes up, at least in part, because the arms pull it up. This is completely wrong. The arms do play an important role in the lift by pulling the athlete under the bar. This is very important as the early arm bend is a very common mistake and a hard habit to break once it is ingrained. Please take a look at the pic and identify the points i've made above. Overall I was really happy with what I saw yesterday. Great job!
A: Wall squats and Shoulder pass thrus
B: 3-3-3-3-3 OHS (Overhead Squat)
C: 21-15-9 of:
- KB swing 53/35
- Box jumps 24/20