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Exercises Movements, technique & proper execution

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Old 01-14-2006, 12:51 AM   #1
John Elstad
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I'm trying to figure out how to do today's WOD (1/14/05) without a bar. Any suggestions on how to do an approximation with dumbbells? I guess I could try using two 35# db's, but I'm worried about stability. I should also mention that I'm still a relative newbie when it comes to Oly lifting. Thanks.
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Old 01-14-2006, 08:12 AM   #2
Jesse Woody
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You can definitely do the exercise with dumbells, but with the added stability and considering the fact that you are new to the lifts, I would suggest going lighter than you may think.

It might also be worth mentioning that it can help to start with pvc or a broomstick to get the form down before you try the exercise weighted and assure improper form from the beginning.

I would definitely check out coach Burgener's warmup:
http://www.crossfit.com/cf-video/sep...ner-warmup.wmv

Along with his seminar clips on the snatch:

http://www.crossfit.com/cf-video/sept-sem/snatch.wmv

and the 3 pulls:

http://www.crossfit.com/cf-video/sep...hree-pulls.wmv

All of these skills would be good to practice with the pvc/broomstick to get your form down before you get into these high-rep oly-lifting efforts.

Hope this helps!
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Old 01-14-2006, 09:46 AM   #3
Kenneth Urakawa
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You could also go through the Burgener warm-up, and then do the workout with a single dumbbell. It's a lot easier than trying it with 2 at a time, especially if you're still learning.
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Old 01-14-2006, 11:19 AM   #4
John Elstad
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Thanks Jesse and Kenneth for the good advice. I do intend to learn proper form using just a broomstick for now, but I'd also like to get a decent workout from the WOD.
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Old 01-14-2006, 03:06 PM   #5
Eric Moffit
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i mentioned this in the Comments, but box jumps to 20-24" would make a pretty good substitution for snatches (w/ snatch practice afterwards, of course). like Coach Burgener says, w/ the Oly lifts, youre jumping the weight up.
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Old 01-14-2006, 05:33 PM   #6
John Elstad
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Thanks, Eric, for the excellent suggestion. I'll do this today and continue to work on my Oly lifting form.
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