View Full Version : Critique my Everything

Joe Cavazos
08-21-2007, 02:44 PM
I finally got the idea to take a camera with me to the gym today. It's about time, since I started and have been doing CrossFit alone for the last couple of months with no coaching at all. I feel I am in dire need of instruction.

Clean Part 1 ~ 1RM (http://youtube.com/watch?v=HpwZpWSVZ9w)
Clean Part 2 ~ 1RM (http://www.youtube.com/watch?v=vdDqa_fmYDo)
(Done without Jerk due to sore rotator cuff)

Deadlift ~ 70% 1RM (http://youtube.com/watch?v=IdcXeMxgEww)

Back Squat ~ 1RM (http://youtube.com/watch?v=Du_GUE86XFw)


Brandon Oto
08-22-2007, 06:12 AM
You're not jumping on the clean.

"Jump" isn't just the motion, you actually do clear the ground. Start out with the feet more or less under the hips and straight ahead, then when you explode out of your second pull, land with your feet a bit wider and pointed outward (knees follow, of course).

Once you get this, it will probably help you move towards really dropping into that catch, and then towards the ideal, which is to actively pull yourself under.

Check the videos.

Nice rack position and pretty good solidity on all motions.

Chris Walls
08-22-2007, 10:08 AM
Might be minor and might be shot down by others as a non-issue, but if I were coaching you I'd like to see more lumbar curve in the starting positions. It looked just flat to me, which isn't necessarily "wrong" but to me it's leaning towards rounding... So get the proper (read natural) curve in the lower back before assuming the start position. It's easier to get it first, then grab the bar then it is to get it at the bottom or once you've started the lift.

my $0.02:)

edit: oh ya thats for the cleans and deads...

Ben Moskowitz
08-22-2007, 02:51 PM
On squat you lean onto your toes out of the bottom position. Hips rise faster than the top of your head, and the back angle closes. I do it too, especially with "heavy" weights.

Joe Cavazos
08-22-2007, 07:48 PM
Yeah, that's the thing that stood out most to me. I just figured that, like snaking near max push-ups, it was sort of inevitable.

Anyway, thanks for the advice! I'll use tomorrow's rest day as an opportunity to work on my form.

Arden Cogar Jr.
08-23-2007, 09:30 AM
On the dead, avoid that initial jerk with her shoulders. You let you arms go straight, sit back, then drive your feet through the floor. Keep your hips down and drive with your feet.

I say this because you jerked the bar initial and this should be a smooth transition. I also say this because your hips came up a little too soon in the dead, but that may have been caused by the jerk at the start of the movement.

Nice and smooth and controlled.

All the best,

Craig Howard
08-25-2007, 04:44 PM
Quit the pre-bounce for the DL & Clean! Straighten your arms, tighten your lats & back before lift off.

Clean: you are pulling straight - good. The comment above about jump is valid. Your feet start at shoulder width (toes out 30deg) and you land slightly wider - always the same spot every lift. Your feet leave the ground as you pull yourself under the bar for the catch. Move fast to get under that bar - if you pick your feet you'll get there faster.

DL: Solid deadlift. Just take out the bounce by locking your arms, and tightening your lats. Don't waste power.

Diablo CrossFit

Joe Cavazos
10-02-2007, 01:06 PM
A new video for those who are interested.

For the past few months, sore shoulders and a lack of bumper plates have prevented me from working much on my heavy overhead lifting. As a result, the Jerk half of my C&J is very much deficient. Today, with good shoulders and a feeling of machismo after hitting the 2xBodyweight Deadlift milestone, I decided to try a max Jerk.

The video below is C&J 135 pounds: what I reckon is my max Jerk, but about 25 pounds short of my max Clean.

Video (http://www.teamschoolyd.org/schoolyfit/cj-071002.wmv)


Brandon Oto
10-02-2007, 02:00 PM
Jerk is forward.

Yoon Sohn
10-03-2007, 09:36 PM
Hi Joe,
As mentioned before, during the first pull, your hips are still rising faster relative to your shoulders (click on the thumbnail below and see frames 1-5). Your back angle should remain pretty consistent.

In the last frame, at the start of your 2nd pull, it looks like you're coming up on your toes way, way too soon. Try to get the weight onto your heels as you proceed with the first pull and prepare for the 2nd pull.

For your starting position, think "big chest" and "arch your back." Looks like your back's a bit rounded at the start.

Good luck!!

Joe Cavazos
10-04-2007, 12:23 PM
Thanks, Yoon. I never would have caught that bit about my toes. I tried working on that at the gym today, but I'm finding it hard to keep momentum on the bar with my feet glued to the floor through the second pull. Any suggestions?

Yoon Sohn
10-04-2007, 12:54 PM
Actually, you should be coming up on your toes when you're fully extended...you just seemed to be doing it a bit prematurely.

Try hang cleans from just above the knees for now. Start with your feet planted firmly, then jump/extend! Keep the arms like ropes, get a good hip extension and keep the barbell close to your body. No need to go heavy on these.

Let me know how those go!