Posts Tagged ‘olympic lifting’

If I had to pick, I’d say the Clean is my favorite lift. There’s something about trying to pick up a HEAVY weight off the ground, and somehow stand with it on your shoulders… that is really fun for me!

For a great video on how to learn to Clean CORRECTLY 🙂 check out Glenn Pendlay of California Strength breaking it down.


Anyways, back to me being a nerd for Cleans. At one of the Seminars I’ve attended to try and become a better competitive exerciser, I got to meet Spencer Arnold.

Spencer is an Olympic Weight lifter who lifts in the 69 kilo weight class. That means he weighs NO MORE THAN 152 pounds on the day of his competitions. 152 pounds. That said, here he is Cleaning 332.898 pounds at the American Open this year. I did not type that wrong. Almost 333 pounds. At a body weight of less than 152 pounds. Cool.


Ok, so now you know he can lift.

On his blog, he shared an article with a great exercise for stabilizing the standing portion of the Front Squat half of the Clean. It’s called the “Front Squat Recovery Exercise”. Basically, it helps to ensure that the core is strong at the bottom, and that the torso is vertical (stacked over the hips) in order to provide a stable column to stand with the bar. Read his description, and then check out the video at the bottom of the post.

Looking for supplemental drills to improve your Olympic Weightlifting? (I’m hope the answer to that is YES, by the way!) Well, there’s one.

Link to his post with the Front Squat Recovery Exercise

Keep tuned into Spencer’s blog, too. He posts tons of great content, and definitely knows his stuff.

Thoughts on the drill? Let me hear it, people!


Tuesday night, Workout #3 of the 2011 CrossFit Games Open was released, and reactions are mixed in the CrossFit Community.

Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165lb / 75kg) / Jerk (165lb / 75kg)

One rep would basically just mean the athlete was able to Squat Clean the weight, but not lock it out overhead. This means that each “Round” is a successfully completed Squat Clean done any way (Squat Clean, Power Clean to Front Squat, etc) followed by a Jerk (Shoulder to Overhead, really). There will be a lot of people out there that at least start off with a Full Squat Clean Thruster.

Here’s our very own Greg Walker showing you all what a Squat Clean Thruster looks like. Keep in mind he weighs 152 pounds, but he’s throwing 165 pounds over his head like it’s nothing. WHAT A BEAST!!

IMPORTANT NOTE on Range of Motion and Judging:
At the top of the jerk movement, the barbell needs to be in line with the athlete’s HEELS. Make sure we’re not counting reps that are locked out in front of the toes!

Check out the video below from CrossFit clearly outlining the expectations for WOD 11.3.

A lot of people are losing their minds over the display issues that are occurring on the 2011 CrossFit Games Website (definitely not me, though…. I’m cool… not waiting at all… seriously…). In response to the high volume of concerns/complaints/comments, they have just released the following statement on the Games Website:

“Don’t worry if your submitted results aren’t showing on the Leaderboard.

If you have submitted and/or validated results for Workout 11.2, don’t worry if they are not showing on the Leaderboard. The Leaderboard still needs work, but our database has collected all of these submissions and validations. There is no need yet to email your results to our support staff.

Our IT team is fixing the Leaderboard and it will be functional soon. When the Leaderboard is fixed, it will reflect the most recent submissions and validations for Workout 11.2.

If you are having other problems with the site, please email”

One of the fun things about CrossFit is that the workouts are constantly varied. One of the sad things about CrossFit is that some of their “named” workouts are named after Fallen Hero’s, who died protecting our freedoms. It seems like there are being more and more “Hero WODs” created, and each one brings an unpleasant reminder to us all that the rest of the world doesn’t get the rights to choose the way we do in life.

I was talking to a friend about this the other day, and said how since I started CrossFitting, I have become noticeably more actively aware of how proud and grateful I am to be an American, and more and more thankful for our men and women in all of the Armed Forces and Law Enforcement Officers for helping to keep us safe and live the lives we live. Anyways, enough about that, I just wanted to share my take on that.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Cross Fit, Clean and Jerk, Ground to Overhead, Abbate, Hero WOD, workout, fitness, group fitness, personal training, Casey Lockout

Full extension for Casey!

Today also marked the first ALL OUTSIDE workout of 2011 at CrossFit Lakewood (at least that I’ve been a part of)!!! The workout today came from CrossFit Main Site and was another new Hero workout. It was heavy “ground-to-overheads” and a lot of running. By a lot, I mean 2.5 miles. That is the most running I think I have ever seen in a single CF workout, so personally, I was even a little nervous going into it.

Workout of the Day:
Run 1 mile / 155 pound Clean and jerk, 21 reps / Run 800 meters / 155 pound Clean and jerk, 21 reps / Run 1 Mile

Athlete Results:
Jamie (105lbs)-
Alon (65lb / runs were 3/4 Mile, 400m, 3/4 Mile = 1 3/4 total)-
Times tomorrow.

CrossFit, Smashby Training, CrossFit Lakewood, CrossFIt in Denver, Hero WOD, workout, fitness, running, Clean and Jerk, olympic lifting, sunset, Pati Lockout, Abbate

Just another beautiful night at CrossFit Lakewood!

Notes from tonight’s workout:
Alon- First workout ever using the Clean and Jerk lift. It looked good, too!
Will- Just destroyed the run… his first mile was SUB-5:45, I think. SO fast.
Casey- Her first mile to start the workout, was the fastest timed mile she had EVER done. Yeah, PR!!