My First CrossFit Weightlifting Clinic!
|April 16, 2014||Posted by Sarah under CrossFit|
Last weekend I attended my 2nd CrossFit clinic. The first was on pull-ups and double unders…two things I’m horrible at. I learned a lot of tips to improve my skills, but I’m still a ways off from mastering them. This time the clinic was on two olympic weightlifting moved…the Snatch and the Clean & Jerk. FUN!
When I first started CrossFit I hated lifting weights. The repetition was SO BORING! What I didn’t realize was that I wasn’t challenging myself and once I started doing that, everything changed. Now all I want to do is lift heavy things! So when I heard there was a Ladies Only weightlifting clinic being held at my gym…I immediately signed up.
We started by going over the game plan for the day from our rad coaches Gina and Amanda. We did a quick warm up and then moved right into the Snatch practice.
This is a VERY challenging move. You need to go from the ground to overhead in one explosive movement. This is all while having your hands very wide on the bar, which (at least for me) isn’t the most comfortable position. We went through numerous drills on positioning and ways to improve balance and posture in the lift. Super helpful!
In a full snatch, you land in an overhead squat position and then stand. Here is a good breakdown of the movement:
The coolest part of the day was that the coaches were able to film us using Coach’s Eye. I have to say I was a bit weary about the recording at first, but after seeing that my technique wasn’t all that bad…it was awesome! Here I am at 65 pounds:
We kept practicing and building. I only got to 75 pounds which was my 1 rep max going in…plus it took me 3 tries to get it! For some reason I have a mental block with this lift and fail when I go to drop under the bar. I have a lot of practice here for sure.
Next we moved onto the Clean & Jerk…one of my favorite moves. For some reason, I always feel strong with this move and it’s always fun to throw around a lot of weight over head. Remember when I did Barbells for Boobs??
Unlike the Snatch where you go from ground to overhead in one movement, the Clean & Jerk is two movements…the Clean and the Jerk. Here’s another fun tutorial:
We moved through the practice and drills fairly quickly with this movement, focusing most on the landing position of the Split Jerk. This position can feel unstable if your legs aren’t wide enough and your balance is off. Oh and look…here I am again. This time with 85 pounds.
We all sat and reviewed the videos to see where we could improve. I got a great idea about what I’m doing well, what I need to work on and how to get there. Super excited! It was so helpful to get this individualized feedback plus have a lot of fun with some great women. Like the first clinic it was full of laughs and jokes only the females understand 🙂
Have you ever tried weightlifting?