- The balance point during the lift is from the mid foot to the back of the foot.
- As you start the first pull and the bar approaches your knees, move them back in a manner that feels as if someone is pushing your knees backwards
- All the power for the lift is from the legs and pushing through the ground is a good cue to unlock that power.
- Actively pull the bar into your hips. Control this action. But keep your feet flat until the bar hits your hips.
- In the set up, keep your knuckles pointing down – this helps activate the lats (which I wasn’t doing). It’s important to engage your lats and ensure that you have adequate tension in them. However, your forearms should be loose.
- As you start the lift, look at horizon and lead with your chin.
- Also during the set up and before starting the lift, feel as if you are bending the bar backwards
- On the jerk, you need to drive your head through your arms aggressively
- During the jerk, the bar should only move around 4 inches from your shoulder to the top of your head before you’ve dropped under it and begin pushing up with your arms. Feel the push in your quads.
There were loads of other pearls of wisdom shared with the group in the, all-too-short, 2 hours the coaches spent with us but those are the ones I noted and which resonated with me the most. I’m working to put them into action and hopefully improve my Olympic lifting. They mentioned that the plan is to host more seminars in the future, so keep an eye on the Diablo CrossFit website and Instagram account.
Let me know if any of these work for you and also feel free to share any tips and tricks that have made a difference to your lifts.
The CrossFit world is abuzz with talk of the new format the Games will be taking on. People are both skeptical and excited. Some feel that Greg Glassman has lost the plot while others jokingly hoped that this spelled the end of Dave Castro and his brutal Open workout programming. Still others mused about moving to remote locations where there are few affiliates and the chances of being crowned Fittest in the Country are higher.
The outlined updates may appear too radical but humans are always resistant to change. CrossFitters around the globe want the competition they know and love. But if you look at the history of the CrossFit Games, it quickly becomes evident that it has been in a constant state of flux since its inception. Greg Glassman, Dave Castro and co. have been leading the fans and athletes on an ever-evolving journey of fitness delight. From the Open competition through the various Regional events to the Games, the pursuit of the elusive and sought-after title, Fittest on Earth, has been a moving target. In fact, this is a large part of the appeal of CrossFit as practiced by affiliate athletes around the world on a daily basis and, also, the appeal of the Sport of Fitness that is the Games.
Whatever the future holds, experience has taught us that we’re in for a roller coaster ride of epic proportions. Whatever else happens, my hope is that the new rules will not be explained by Dave Castro on a chalk board…
It’s just been announced that the Dubai Fitness Championship is the first sanctioned event for Games qualifying and will now be the Dubai CrossFit Championship.
What do you think of these changes?
Dead Sprint: 30 August WOD at SchuBox Athletics:
The man, the myth, the legend! Coach Glassman himself. What a privilege this was.
I have to admit that I was a bit starstruck meeting the founder of CrossFit . The OG himself. He was incredibly approachable and friendly. He happily signed my shirt. He asked us some questions about where we’re from and which affiliate we belong to. Whether we were enjoying the Regionals. One of the highlights of the trip for me.
See my previous post about meeting Jamie Hagiya.
Over the coming days I’ll post some photos of the interesting people my friends and I met when we attended the California Regionals of the CrossFit Games in Del Mar, San Diego.
The first athlete I was able to meet and get a photo with was Jamie Hagiya.
What a class act. Jamie came out of the warm up area and interacted with fans for a good few minutes. She was super-friendly. She laughed with us and posed for photos. I posted this photo on Instagram and she even responded.
The Ireland reference is because my Cape Town accent prompted Jamie to ask where we were from. Answering, ‘Dublin’ was obviously confusing since I didn’t add California. It was cool to share a laugh with her.
Look out for Part 2.
Did any of you attend any Regionals events? Did you meet anyone fun?
Enjoy Star Wars Day. I am one with the force. The force is with me.