CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout of the Day
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout of the Day Questions & performance regarding CrossFit's WOD

Reply
 
Thread Tools
Old 01-11-2006, 11:30 AM   #1
Michael Forge
Member Michael Forge is offline
 
Profile:
Join Date: Dec 2005
Location: Wilmington  DE
Posts: 105
Sorry if this question has been asked before, but I'm a rookie with the Olympic lifts and need some advice on recommended hang power clean weights for yesterday's WOD (I'm doing it today).

I have no idea what my starting and progressive poundages should be. I'm 5'8", 173 lean pounds, and have excellent strength and conditioning by normal standards--lame to fair by CrossFit standards.

Any reccomendations would be appreciated.
  Reply With Quote
Old 01-11-2006, 11:43 AM   #2
Brad Williams
Departed Brad Williams is offline
 
Profile:
Join Date: Jan 1970
 
Posts: 110
Michael,
No sarcasm intended,

Start with the bar and keep adding on.
If your form goes out the window before you hit a failed attempt you should keep it there.

Start light and practice, practice, practice.
I have been trying to clean for a year now and my form still sucks. Give it time.
  Reply With Quote
Old 01-11-2006, 01:10 PM   #3
Michael Forge
Member Michael Forge is offline
 
Profile:
Join Date: Dec 2005
Location: Wilmington  DE
Posts: 105
Arggh. I was hoping that wouldn't be the answer, but I know you're right. After all these years of lifting weights, I feel like a kid having to learn the fundamentals all over again.

Okay, I'll curb my desire to jump in with a heavy weight and take myself out of the game for two weeks with an injury.

Thanks, Brad.
  Reply With Quote
Old 01-11-2006, 02:09 PM   #4
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
check your pride at the door before you enter the crossfit zone. :lol:

Someone asked me today how much is technique and how much is strength. I told him 80/20. Maybe I should have said 100/0 if you're just starting out.

  Reply With Quote
Old 01-11-2006, 02:46 PM   #5
Michael Forge
Member Michael Forge is offline
 
Profile:
Join Date: Dec 2005
Location: Wilmington  DE
Posts: 105
I neglected to check my pride at the door when I entered the Crossfit zone, so the first couple workouts beat the snot out of it and threw it out the door.
  Reply With Quote
Old 01-11-2006, 02:47 PM   #6
Mike Minium
Member Mike Minium is offline
 
Profile:
Join Date: Feb 2003
Location: Oakland  CA
Posts: 860
Michael,

Actually, it has less to do with getting injured (although that's certainly a contributing factor to the recommendation to start light) than it does with learning correct motor recruitment patterns.

It's hell undoing poor technique. Much better to never have to unlearn bad habits.

Mike

  Reply With Quote
Old 01-11-2006, 03:23 PM   #7
Michael Forge
Member Michael Forge is offline
 
Profile:
Join Date: Dec 2005
Location: Wilmington  DE
Posts: 105
Well, the technique thing is a serious concern for me. I train alone in the dungeonesque basement of my 100-year-old house. I'm trying to follow the form demo movies as closely as possible, but God only knows how many ways I'm faltering. That's precisely why I've never gotten serious about the olympic lifts before.

Don't know any way around this since I don't have access to anyone who knows what they're doing enough to coach me.
  Reply With Quote
Old 01-11-2006, 03:31 PM   #8
Veronica Carpenter
Affiliate Veronica Carpenter is offline
 
Veronica Carpenter's Avatar
 
Profile:
Join Date: Feb 2005
Location: Oroville  CA
Posts: 2,709
videotape yourself, so you can compare your form to those of the demo movies. Or better yet, post a vid in the "digital coaching" section, and be ready to take cover! :-)
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hang Power Clean Clarification Jason Kassab Exercises 9 03-23-2007 01:03 PM
Clean pulls to improve power clean Sean Manseau Exercises 1 03-19-2007 01:45 PM
New Hang Clean PR! Andy Shirley Testimonials 3 12-21-2006 07:15 AM
Hang clean help John Ponzetti Exercises 10 03-17-2006 05:15 PM
Hang power clean - improvement? Frank Menendez Digital Coaching 2 02-09-2006 08:37 PM


All times are GMT -7. The time now is 02:05 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.