Nellie says, "Rock on CrossFit Amelia Island!"
Clark Family in the Alps - representing via skully...of course.
We miss you Taylor!
Warm Up:
1 Min Wall Sit
5 Box Step Ups (each leg)
10 Push Ups
15 Jumping Dips
( 3 rounds)
Skill:
Barbell Clean
3 rounds x 10 reps
WOD:
9 Front Squats (m=135 / w=95)
15 KTE (Outside)
9 Jumping Squats
15 Ab Mat Sit Ups w/ball (M=20 / w=15)
(3, 4, or 5 rounds)
8 comments:
Hi Taylor!!!
Great Picture of you & Your Daughter! The place looks Beautiful!
We miss you so much!! Last night as I was doing the "Turkish Getups" I was thinking of You!!
Take Care
14:18 Mod 5 rounds. Doug when doing the front squat, clean, thruster, and presses; should the hand width be the one that allows for the strongest press?
Did 4x in 12:30 with 65 lb cleans. Like this kind of workout. richard
Hi! Miss you guys too! I'm representing CFAI out here.
Great Question Joe. I think what you are asking is, "which is more important...the hand position for the press OR the hand position for the front squat"? I hope that is correct. First, lets break down the movements. Of the 4 movements you mentioned: Squat, Clean, Thruster, and Press - only 2 movements are coming overhead. Thus - hand position is really important (potentially changing) in the Thruster and Press(Jerks).
Typically, once the bar reaches the shoulders and is successfully "front squatted", it should not be re-adjusted (for non-competitive Olypmic style Weightlifting Athletes)- although there is no penalty for doing so in competition or in CrossFit.
We usually teach an initial hand position on the bar that never changes in width throughout the entire movement (Clean and Jerk). Having said that, if you are having wrist, elbow, or shoulder problems - we ALWAYS recommend trying to adjust your initial grip width (during set-up)to accomodate ortho issues.
"Recieving" or catching the bar in a clean onto your shoudlers is the most difficult part of the movement - but once a student has successfully mastered this - we can start working on wrist and elbow position in the catch.
Each Coach has a completely different view on the recieving position of the Front Squat. Some prefer NO re-adustment upon the finish of the Front Squat and prior to the press/jerk.
I am going to defer my final answer to an expert rather than stick my neck out on the line. Since Coach Newton is coming next month...let's ask him. Check this board for a speedy answer soon.
Joe - comments from Coach Newton:
Joe:
Coach Lane has provided some great insights into your question. And, your question raised for me another question: why do you want to consider a different hand spacing for these various exercises?
There may be some valid reasons for changing hand spacing from the clean to the jerk portion of the C&J. But probably 90% or more of competitive lifters do keep their hand spacing the same throughout the lift.
The width of grip that allows for optimal pressing performance has no correlation to the front squat, so that’s not an issue. Comfort and flexibility are issues related to hand spacing in the front squat.
Hand spacing has an effect on clean pull performance. The width of your grip can have an effect on the final overhead position in any form of jerk, power jerk, etc.
Pardon my lack of familiarity with the term “thruster.” I can’t comment further on that one.
Bottom line, hand spacing may or may not be important in any exercise. There isn’t one hard and fast rule for all lifts. Experiment and see what works best, then analyze why.
I’ll be covering many topics like yours in the upcoming Cross Fit Amelia Island Explosive Lifting for Sports clinic, March 21. I hope to see you there!
Thanks,
Harvey Newton
Thanks for the answer, I will play lab rat.
5 rounds, time was 14:05 (I think), with 65# front squats
Tina
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