6 p.m. class working the clean
WOD:
Power Cleans 3-3-3-3-3-3-3
Power Cleans 3-3-3-3-3-3-3
Power Cleans
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Phone: (619) 231-3000
I love power cleans–they are the only kind of cleans I do! Unfortunately, this is due to the lack of flexibility in my calves and ankles. My flexibility issues make it difficult for me to get down into the squat with a quickness.
Some of you may have seen me being tortured by Calvin w/ a crazy stretching routine to address this issue. I have seen a vast improvement already and can’t wait to test out a full squat clean someday soon.
What is your weakenss? Ask one of our awesome coaches for help or pointers to address it!!
M speaks the truth!
I can honestly say that since I have been working on flexibility and technique issues I am seeing improvements in all aspects of CrossFit and getting more confident with my lifts.
M,
Even after all my years of doing the olympic lifts, I also struggle with ankle and calf flexibility. I never thought that something as little as ankles could keep me from reaching my full potential in my clean.
I think its great that you are on a killer stretching routine to improve that, but another thing that has really helped me is front squats, front squats, and more front squats. Even with really light weight, doing front squats (sloooowwwllly) can really help your body feel the position that it should be in when you catch a clean. Doing it slowly and doing it correctly will really stretch you out and I can guarantee that you will see results fast! Make sure you keep those heels on the ground and that chest up while looking straight ahead. And of course keep those elbows up too!
Let me know how that works for you!
First of all, welcome to the team Sage! And I can’t agree with you more. Grooving and reinforcing that motor recruitment pattern will only expedite the progress she will make towards achieving a solid front squat and in turn a full squat clean. M has already seen tons of improvement in her squat in just a few short weeks. We have been using different exercises to increase the depth of her squat, activate the quadriceps, as well as increase the mobility in her ankles. I would also suggest adding some short static holds at the bottom position to further emphasize the stretch and help develop the muscular endurance required to maintain stabilization of the spine.
Thanks Sage!! I shall warm up w/ some front squat practice before hitting my power cleans today. I have done my stretching routine the past three days so I might take a break and use the foam roller after my WOD. (If you can call that a break)
Calveen, as usual, you are evil and I can already see what’s coming. Thanks for pushing me and calling me out!!
Sage is part of Team Invictus now? WOW you are building a super power on Columbia St. Sorry I had to opt for HQ’s pull up fest today. What a fun litle twist added in there about not coming off the bar. I promise to make up the cleans tomorrow. Can someone clairify for me Incitus’ interpretation of the power clean is. Are we full squat cleaning or just a weight that we don’t have to dip to far to get under? Don’t want to be called out by all you SoCalians. Miss you guys!
POS
POS,
The term “clean” by itself typically refers to the full squat clean in which the barbell will be received in a position where the acetabulum will be lower than the top of the patella.
Prefacing clean (or snatch) with the term “power” indicates that the barbell will be received in a position where the acetabulum will be higher than the top of the patella (i.e. above parallel, quarter squat). This is not be confused with the “muscle clean”.
With all this cleaning I can’t help to think about snatching…
Now this is the type of CF blogging that ROCKS! I am so looking forward to improving my squat with all of this great input. Sage, I’m looking forward to your expert coaching!
I missed the WOD today because I had an initial background investigation with the CHP. It went from 0700-1400! When they asked me if I associated with any known criminals, I only dimed out CJ and M.
Looking forward to hitting the 0600 tomorrow!
BC
I had never done power cleans before this morning, so I basically kept the weight at 95 and worked on technique. Had problems with the jump while the weight was resting on my thighs, and so tended to use arms and shoulders to yank the weight up. Having orangutan arms and extra long legs seems to present a bit of a challenge.
Later I found some good CF video footage on power cleans and I think I can visualize the problem areas better now.
Calvin, thank you for your very understandable explanation. Now if i could only find my acetabulum I will be all set.
I don’t know my acetabulum from a hole in the ground.
As you guys will soon see, the team of coaches here at CFI will be taking our blogs to the next level with discussion worthy topics and informative pieces. To that end here’s a bit of Anatomy 101 for those that don’t know the acetabulum from a hole in the ground.
There are three bones that make up your pelvis: the ischium, ilium, and pubis. These three bones are fused as one, and come together in a nice little cup where your femur (your upper leg bone) fits in. Check out the visual and a bit more explanation at the Wikipedia page: http://en.wikipedia.org/wiki/Acetabulum
Thanks for the welcome guys! Im excited to be apart of the team and can’t wait to help all of the members of Crossfit Invictus have the best technique EVER!
The doors aren’t even officially open yet and we have some of the best content on the blogs. You guys are awesome.