Categorized as: Olympic Weightlifting

Olympic Lifting Competition & September Social

The good weather’s pretty much gone, the nights are drawing in and summer is all but over. But all is not lost, there’s still much to look forward to at CFL.

Put Saturday 30th September in your diary; CrossFit London is hosting it’s latest in-house competition followed by the September social.

The Olympic Lifting Competition

From 13:30 onwards on Sat 30th we will be holding an Olympic Lifting Competition in 9 Malcolm Place, open to all CFL members and all levels of ability. Whether you’re an Olympic Lifting or Heavy Metal Club mainstay, a Level 2 regular or CrossFit London newbie, get involved.

The competition will start at 12:30, when you will be weighed in (in private) and then asked for your opening lifts. The back room of 9MP will be your warm up area, with first lifts will be at 13:30. You will have 3 attempts at the Snatch then 3 attempts at Clean and Jerk taking your highest total out of the 3 of each and adding together to be given a ‘total’.

IMG_5042Example:

Snatch: 60/65/67x

Clean & Jerk: 85/95x/95

The best Snatch was 65kg and the best Clean & Jerk was 95kg after missing it once. Total: 160kg.

It will be scored on the Sinclair Coefficient, which is an equation taking bodyweight into account before giving you your final score. We will also adjust scores for Masters aged 35 and over (yep, sorry you’re a “master”).

Lifts will be judged to weightlifting standards, so no ‘CrossFit lifts’ (e.g. no press outs). However, power cleans and power snatches will be fine, so don’t worry if you struggle to hit that perfect squat snatch; catch it with straight arms and you’ll get 3 white lights.

 

Who can participate: any current CrossFit London or CrossFit SE11 members

Date: Saturday 30th September 2017

Time: Warm up from 12.30. First lift 13:30. Finish around 15:30

Place: 9 Malcolm place

Book in: You can book your spot just like a normal class on MBO.

Email joe@crossfitlondonuk.com if you have any further questions.

Anyone who wants to get involved, but doesn’t want to compete, I’ll need volunteers on the day to film lifts, take pictures and to load the bars. Let me know if you’d like to help out.

The Social

IMG_2598The social will officially start at the same time as the competition at 12:30; competing can be nerve-wracking so we want as many supportive faces and cheering squads as possible.

But if you can’t make it for lift-off at 13:30, come down at any time. Alcohol will be provided like last time (although you should probably bring your own).

I suspect, like last time, when the alcohol runs out we’ll find a suitable establishment to move on to.

What’s level 3 about?

crossfit level 3

One of the weird classes we run is  Off peak level 3. It requires no special skills to join as its an “output” class.

As an output class it focuses on your ability to  develop barbell and skill cycle whilst introducing the ability to do 2 wods.

To achieve this you simply need more time.

Snatching and the Olympic lifts really respond well to leisurely deliberate practice. The off peak 2-hour level 3 classes allow this.  Work, rest reflect: get quality practice. Often we olympic lift  for 45 minutes. After this, we work on “those skills”.  Everything from muscle up to handstand push up. From your 1st one to 5 in a row

To compete and excel you need to be able to cycle these skills( or, do more than one) Level 3 gives you the time to rest and repeat. It’s crucial. Then it’s on to 2 Wods.

 

We need to start to develop your ability to “back to back” workouts, even if your second wod is just having a gentle row. It’s as much about building mental capacity as physical.

Any level 2 person can go. The coaching is under your control. You can get lots of coaching help, or be left on your own. You can even switch skills and Woods.

It’s really 2 hours of fun practice with you in charge, but with help, if you want it.

For some, it’s useful that it’s a 2-hour session for the price of a normal class.

Well, its every Monday, Wednesday,  Friday 9 am to 11 am with access to every bit of kit!

Programming reflections

Developing our programming at CrossFit London is about merging the best of consistency with the benefits of variation; all topped off with obvious short and long term objectives.

It’s also about creating establish structures that deliver training gains.

Currently, we have a 3-day structure

Day 1) is titled All Elements and features the full squat version of the clean or the snatch. In the workout any elements can appear. As a regular skill we include some kipping practice

Day 2) is No Shoulder day where we alternate between the front squat and the Bulgarian split, and the back squat cycling with the deadlift plus the 1 legged Romanian deadlift.  The workout is limited to moves that do not include the shoulder. A shoulder rest day our skill focuses on the double under and the pistol.

Day 3) is No Squat day, currently upper-body orientated. We work through weighted pull ups/dips and cycle through the press, push press push jerk. The workout will not include a squat element- it needs a rest. Our regular skill is handstand based. It can be a 45 degree wall walk hold as your first step in getting upside down, to your first handstand push up, to handstand walking.

If you are following this programme, Day 4 is a rest day. However, as a gym with a big community, Day 4 is entitled Off Programme day.  We still schedule a great WOD, skill and strength for those who want to work 5 days straight through,  or it’s the only day they can make.

We are currently testing July’s  draft programme (about 2 weeks ahead of where you are) and are deep in designing the August/September programme. Interestingly, the 2 targets nudging our thought processes are Cindy and Isabelle. This has thrown up 2 issues

Issue 1 . Push-up homework

To achieve 20 rounds of Cindy, you need 200 push ups. It’s that simple and stark. We will prepare you by having push ups scattered throughout our preparatory workouts, but the reality is that you probably need more push-ups that we can ethically put in our sessions.

By ethically, I mean we cannot drag you, our beloved members, across London- often in rush hour- to charge you to do push-ups that you can do at home. Our dips, presses etc support this work. We set them, as in our mind you go to the gym to play with stuff you cannot reasonably have at home.

I have a plea. Over the next few week, please do push-ups at home. I’m hoping this week do 75 push-ups a day, the week after 100, 150, then 200. I need you to own 200.

This can be done as a hardcore task: three sets of 66! But it’s better to think about creating an easy habit. Five before you get in the bath, five in the  Starbucks queue, 10 while waiting for the bus, five before you brush your teeth. Why not post a clip of you  pushing up 9n public on the facebook group. Its now a thing.

When you come to do Cindy, I need you to know, know you can do 200 push ups.

Issue 2 Power snatch/power clean on day 3 WOD

The next issue is the power snatch versus squat snatch. I want to create 2  distinct pathways for these moves.  I want us to consistently pursue the squat snatch as a  thing of beauty, but develop the power/split snatching as the go- to workout move.

Day 1 will alternate (as it has done) between the squat snatch and squat clean. The focus will be on enough reps to develop the best form possible within the  20-30ish minutes allocated. For most, this is enough time to make substantial improvements (self-training and our Olympic lifting classes accommodate those who need more). Sometimes this will be delivered instructionally, other times as reflective individual feedback while you practice.  Often I suspect you’ll be sharing a bar and feeding back to fellow members as you watch them move. Peer coaching, under coaching supervision, can be very very useful as is using your phone’s camera to analyse and check form and spot weird habits in your classmates.

However, in the weeks  leading up to our Isabel test,  on day 3 in the workout, I  will often include a power snatch or a  power clean.

Yesterday we tested Isabel (30 snatches for time) as a day 3 WOD, therefore two days after the squat snatch element on day 1. It worked.  The next experiment will be to have squat cleans on day 1 followed by power clean in the WOD on day 3.  So over the next few months, note the pattern

Day 1  Squat Snatch dedicated session / Day 3 Power snatch in the workout

followed by

Day 1 Squat clean dedicated session / Day 3 power clean in the workout.

Obviously, we will vary the stimulus; different weights, different time domains, dumbbell versions.

Enjoy!