Elbows Up and Get Down

Earlier this week you showed us that you’re “getting it” when it comes to the clean.  I saw a lot of improved technique and explosive hip extension as you executed the movement.  For some of you the limiting factor in cleaning more weight was your ability to front squat.  We’re always talking about transference of one exercise to another, and Wednesday we’re working on the front squat which is the catch position for a clean.  Practice getting those elbows up high, maintaining a rock solid torso, and getting comfortable at the bottom.  With greater confidence in the front squat, and a better overall feel for the movement, you’ll be able to dive under that bar in the clean, and stand up with a new PR.

October 6th, 2010

Strength: Front Squat 5-5-5-5-5

WOD:
3 Rounds:
250m Row
20 Dumbbell Thrusters
(20%-30% bodyweight each hand)
20 Knees to Elbows

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15 thoughts on “Elbows Up and Get Down”

  1. FS: 105kg , failed after 110×4
    WOD: 15:46 50# dumbbells. Thrusters are like getting kicked in the junk 20 times for 3 rounds

  2. FS: 95kg (100kg x 4)
    WOD: 14:09 Rx (40# DBs, 25% BW)

    Coach Glassman says the greatest adaptation to CrossFit happens between the ears. I would not have achieved the time I did today without Stacey telling me to pick up the dumbbells again and again. The gap between what I believe I’m capable of and what I’m actually capable of is huge. Until someone invents a portable Stacey to sit on my shoulder and tell me to keep working, I’m going to have to develop my own inner voice that screams “never quit!”

    1. What about a portable Kristin that yells, “C’mon, you’re about to kick Justin’s ass… hands back on the bar!” 🙂

      FS: 70kg
      WOD: 16:26 rx @ 35# DBs

  3. FS: 85kg Failed at 90kg on 5th rep. So disappointing.
    WOD: 19:17 Rx. 40# DBs = 25% BW
    I agree with you Nathan. I did this workout on my own and I stood there for way too long looking at those dumbbells. I needed someone to yell at me to pick the damn things back up.

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