Friday, July 19, 2013

Fit Friday

The last 2 days of Crossfiting was rough, to say the least. Not that the WOD's were insane {I actually looked forward to the WOD's and thought, "Ah, I can do that! Piece of cake."} But I was wrong. SO wrong. It is so hot and so humid right now. If you're in a warm place I suggest (1) water and lot's of it, (2) chalk up those sweaty hands during your workout {remember my nasty callous picture?}, (3) eat primal, folks!

{Another favorite fluid source of mine besides water. Delish.}

I promised a few days ago to discuss the Clean and Hang Clean. My favorite olympic lift and functional movement {Thrusters are another story...Fit Friday next week, perhaps?}

Okay, so check out this woman doing 5 sets of 3 reps of the Hang Power Clean. She is amazing.


I want to discuss a few things...
(1) This is called a hang power clean instead of a hang squat clean because there is only a partial squat rather than a full squat. You notice in the video she does a full squat due to how heavy the bar is which is a squat clean, NOT a power clean.
(2) Like she showed us, use a "hook grip" anytime you are pulling weight. When pushing weight, you don't need the hook grip.
(3) Let's review the set up: place hands shoulder width apart on bar {your hands are about a thumb length apart from your legs}, feet also shoulder width apart, hook grip {thumbs under fingers}, knees slightly bent, bar resting in hang position {above knees}, shoulders behind bars, and face forward.
(4) Let's review the movement: explode your hips forward {there will be a slight jump} with shoulder shrug to get the bar moving, the bar will be close to your body moving upward like you're zipping a jacket, pop hips completely forward, get under the bar and catch bar at the shoulders {rack position} with your elbows UP.

Here's a Power Clean:



A full clean will be starting from the ground in a squat with your back flat and head looking straight ahead like you're going to do a Deadlift. Everything else above applies except for the starting position. You are also moving the bar longer distance than hang clean, so remember when you are standing up to do a good shoulder shrug to get the bar moving. 

With both the power clean and hang power clean it's important to remember to explode the bar up when you pop your hips. That part should be fast and explosive.

Always stay strong in your core, take a deep breath and hold right before you do a lift or pull, and keep your weight on your heels.

FFFF: fun fact for future...a high hang is with the bar starting at your hips!

Would you like a little WOD to do at home?

21-15-9 {repetitions} for time:

Hang Power Cleans
Box Jumps
Burpees

{So, do 21 hang power cleans, 21 box jumps, 21 burpees. Then the next set is 15 hang power cleans, 15 box jumps, 15 burpees and so on.}

Modify for box jumps if needed. Use something sturdy or use a chair that is secure. I sometimes go outside and use a bench across the street from us.
Burpees: from the standing position, put your hand on the ground, jump back with your feet so you're in a push-up position, do a push-up, jump your feet back to your hands, stand up and jump raising your hands in the air or clapping behind your head.