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Old 07-16-2009, 06:38 AM   #1
Thomas Vale
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Please Critique my C&J

G'day guys and gals,

Tom V, 20 years old from the land of Oz. Been Crossfitting for about 6 months

http://www.youtube.com/watch?v=RUfOb...er_profilepage

That's me last night doing a 1RM PB for the C&J...

Please, rip my shoddy form apart (constructively :P)
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Old 07-16-2009, 07:29 AM   #2
Ian Haya
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Re: Please Critique my C&J

Hey Tom,
It's a good start, not too shoddy!. Always nice when you PR! Some things to help with video analysis though is putting the camera at more of an oblique (45 degree angle is usually pretty good), and getting some shots at sub maximal weights.

Clean - I'd like to see your starting position with your hips a little lower. If you maintain this position in your 1st pull, it will give you more pop in the 2nd pull. Your feet land a little wide in your receiving position. Not a major fault, but you want to minimize this as the tendancy for some is to go wider and wider as the weights get heavier rather than getting in a lower squat. Tall cleans, Hang Squat Cleans, and Cleans from blocks will help you work that landing position.

Jerk - You need to reset your grip before you Jerk. When it's light weight in a CrossFit metcon, it's easy to get away with this, but the proper way is to grip the bar more in your palm rather than your fingertips and bring the elbows down so they're a bit in front of bar rather than the "elbows up" position of the front squat. Your dip could also be a bit shallower and possibly a bit more upright (it's hard to tell from this angle). The bar does seem to slide down your chest some in your dip. Resetting your grip and a straight up and down dip drive should fix this. Explode and then push yourself under the bar.

Good work so far though! Work on these and then maybe get another video up from a 45 angle and some lighter weights too.
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Old 07-16-2009, 10:58 AM   #3
Lincoln Brigham
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Re: Please Critique my C&J

Early arm bend on the clean.

Stay tighter on the dip for the jerk. Make the dip shorter, more compact.
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Old 07-16-2009, 01:43 PM   #4
Blair Robert Lowe
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Re: Please Critique my C&J

Doing the Steven Low youtube slowmo ( hit play/pause as quick as possible ), I saw the early arm bend as well besides starting hips too high.
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Old 07-16-2009, 09:38 PM   #5
Cody Wilkes
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Re: Please Critique my C&J

Congrats on the PR!

Like everybody said your hips are a little high, and relax the arms more.

I would like to see you stretch your Achilles tendon some. The reason you have that wide stance is cause your knee won't go past your toes in a squat. I would also try to get your toes pointed forward more when you catch the bar.

Now your Jerk was a dead give away to your tight Achilles. The bottom of the dip right before you start driving the bar up you come up on your toes (cause your tendon is tight). You should come up on your toes but after full extension of the hips (like the pull in a clean.) You are losing some power in your drive.

On the dip of the jerk you let the bar slide down some. Push your elbows out and don't let them come in. This will keep the bar higher on your shoulders.
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Old 07-17-2009, 04:21 PM   #6
Charles Hwang
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Re: Please Critique my C&J

I've always been dumbstruck as to how people regrip on the rack. Even with something mid weight like 135 (max being 165), if I attempt to regrip, my shoulders cry for mercy.. Is this a "suck it up" scenario?
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Old 07-17-2009, 05:12 PM   #7
Lincoln Brigham
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Re: Please Critique my C&J

It's practice.

As you come up out of the clean, pop the bar off the shoulders to make the regrip easier.
Power clean/Squat Clean
(link work/family safe)
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Old 07-23-2009, 08:57 PM   #8
John Praeuner
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Re: Please Critique my C&J

At this point it may be unnecessary to point out, but during your jerk your back leg looks a bit too straight/extended. I've been taught to have a good bend in the back knee so that you are in a more flexible position to drive yourself under the bar when you jerk.
As the weight gets heavier if you keep your back leg straight you will have trouble dropping down below the weight.

I only mention this because everything else I would say has been said, no reason to repeat

Keep up the hard work and grats on the PR
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