Mike Asks: In most sports full extension and the "follow through" are important - you drive through your legs, hips, torso, shoulders, and arms with a "follow through" after making contact with the ball, or the jaw.
In doing the jerk you pull away from, or drop under, the bar as it is driven upward, so the maximum effort comes before the full extension - I can think of no other sports in which this happens.
Wouldn't then the "push press" where the drive continues to full extension make more sense for athletes training for other sports?
Greg Says: Interesting thoughts and something I've never considered, so hopefully I can come up with a reasonably helpful answer.
First, it's important to clarify what's happening in a jerk. The athlete is by no means dropping or pulling away from the bar after the leg drive; he or she is actively pushing down under the bar. This is essentially the same upper body action as in the push press or press, but without the legs actively driving or anchored against the ground.
After curls, the bench press might be the most vilified lift among functional training enthusiasts and some in the weightlifting community. First, I like curls and I couldn’t care less about people doing them, whether for reasons of performance (yes, there are legitimate performance reasons for curls) or aesthetics, as long as in the latter situation it doesn’t interfere in any way with performance goals, assuming they exist (this is tough to do, but there are definitely cases of huge pipes preventing secure clean rack positions—but at least you’ll look good when you’re missing your lifts).
I can’t count how many times I‘ve had visitors to my gym who have brought up bench pressing to me. There are two different things that happen. The first is that the individual asks if we ever bench press out of genuine curiosity, assuming weightlifters don’t bench because of things they’ve read on the internet. The second is that the individual assumes we never bench press and proceeds to ridicule bench pressing and those who do it.
The fact is that you don’t see very much bench pressing at Catalyst Athletics. Our fitness clients bench press every fourth training cycle for a period of 6 weeks. It’s a good basic upper body pressing exercise that has plenty of utility. They don’t do it more than they do for a few simple reasons. First, they need exposure to more upper body pressing exercises such as the press, push press and dips and because we’re not running a pure strength program, we can’t do everything all the time. Second, most of our fitness clients come to us with orthopedic issues of some type, very commonly limited shoulder mobility, shoulder injury history and the like (unsurprisingly enough, often partly as a result of years of frequent bench pressing). And finally, it’s a relatively risky exercise simply because the benching athlete is more vulnerable to serious injury in the case of failed lifts than he or she is with lifts like the press or push press. When benching, our clients are required to have a spotter for this reason.
Next, I would like to remind all of you that the first annual AMRAP holiday party is Saturday 12/10 from 3pm to 6pm... Children, spouses, and friends are welcomed... There will be food (non-Paleo & Paleo) and drink... feel free to bring something if you like...
Saturdays, I understand some of you requested Saturdays... AMRAP needs 4 or more individuals to sign up in order to run class... sign ups are on the white board in the box...
Also, we are holding a promotion for friends... If you have a friend(s) that is interested in CrossFit have them come in for a free class...
CrossFit Kids classes are Tuesday @ 4:30pm for ages 4 to 7 & Fridays @ 4:30pm for ages 8 to 11... the program has 3 weeks left with a make up class at the end of the 3 weeks... price for the program is prorated for late registration...
I also wanted to to inform all of you that AMRAP Fitness will be having it's first annual Holiday party Saturday December 10th at 4pm.... Please sign up on the white board... Children are welcomed...
In addition, I want to enlightened all of you on why we train they way we do... CrossFit preps all individuals regardless of age and skill level to improve functionality, mobility, work capacity, and mental toughness...
The reason why I program workouts is to help all of you better your self one way or another... either heavy loads, long distances, high reps, difficult movements I want all of you to improve... There is a reason for the warm up, mobility work, skill work, and workout...
Expressing that the weight is too heavy, or just taking the easy way shows that you will not take the risk to challenge yourself.... Challenging yourself leads to bigger achievements, and changes in your self... these changes are physical and what I personally value the most psychological... How does one expect to get stronger, lose weight, improve body composition, or improve one's flexibility with out putting in the effort???? Do you read what I have at the end of my e-mails????? It's in green just encase you missed it...
Always remember: what you put into the workout is what you will get out of it... if you put half ass effort, then you will have a half ass workout... On the other hand, if you put your heart and soul into it... well your on your way to become a different person...
Your coach knows whats best for you and is working just as hard as you to see how we can improve together... If you follow what is prescribed, push your elf and do your do diligence (homework: hydration, nutrition, &flexibility) I guarantee success... If you have time PLEASE read the following, this will open your eyes and give clarity on what we do and why we do it:
Is vegetarianism always better for the planet than eating meat? Four food and environment experts and MoJo readers weigh in at our forum. How would you like your burger cooked?" I froze. The waitress looked at me expectantly. "Medium. You want medium," my friend whispered. "Medium!" I said. "You sure about that?" Withering look. "I'm a lifelong vegetarian," I confessed. "Oh," said the waitress. "Weird."
My efforts to blend in at the burger joint were not off to a great start. What was I doing there in the first place? I live in Berkeley, California, where even the greasiest of spoons offers a tofu scramble. But lately, something strange has happened: Despite local food god Michael Pollan's edict to eat "mostly plants," my friends seem to be consuming more meat, not less. Parties are no longer just parties—they're pig roasts, or chili cook-offs, or crab feeds. At the farmers market, stroller moms swarm the meat stand to flirt with the hunky, bearded butcher.Meatpaper, a fledgling magazine of "art and ideas about meat," has garnered much local buzz. And an acquaintance recently told me she's joined a meat CSA (wherein you get a butcher box direct from the farm) for "environmental reasons." No doubt the bucolic pasture where her burgers grow up is a far cry from aFood, Inc.-style feedlot, but aren't my salads, cage-free egg sandwiches, and veggie burgers always better for the planet than any kind of meat—no matter how responsibly it's raised?
Hey John, Thought it would be badass to have an article on setting up a cffb garage gym. Thank you, James James, Thanks for the suggestion. I read your question a few weeks ago, thought it over and agree there should be a equipment list for a CFFB garage gym. The gym should have basic useful equipment with no frills. Let’s assume you won’t have a ton a room, so everything needs to be multi-purpose. I feel you should ask yourself one question when selecting equipment. Would Conan or Rocky has used this in their training?
- I think the most versatile piece of equipment out there is the Base Station/Yoke of Goergen from Sorinex or the Yoke from Rogue…it reminds me of the wheel Conan pushes. You can squat, bench, press, do pull ups & chin ups, use it as a push/pull sled, as a yoke and for farmer’s carries. You can attach a platform for box jumps, attach a dip bar and attach bands for dynamic work. This single piece of equipment covers about 80% of what you will need.
- Adjustable utility bench.
- Texas Power Bar + a good bar with bearings that spin. You don’t have buy an Eleiko bar, but something that spins is a good idea when doing the Olympic lifts. - 400 lbs of rubber weights + 300 lbs of iron weights. - Pair of adjustable dumbbell handles (this is where the 25 lbs iron plates come in handy, as you can make your own dumbbells) for DB bench, single arm DB rows, ect. - The Prowler Sled – There are several different types on the Internet or you can find some to weld one up. They are pretty basic and are great for pushing and even better for dragging. - One 2-pood Kettlebell. - Concept 2 rower or Aerodyne bike. The aerodyne takes up less room than the C2. Both are great pieces of equipment. - 1 green 50 pound ball slam from Muscle Driver. They have a 5 year warranty. - 12-20 lbs sledge hammer from Home Depot and a big tractor tire. The tires can be found for free, just takes some searching. - 4 sheets of plywood and 3-4 rubber stall mats. The wood can be found at Home Depot and the stall mats can be found at a local livery supply store. While you are there pick up a large horse trough, great for taking an ice bath on hot days. That is about all you will need to accomplish 99% of the workouts and about all a person could possibly need. One piece to remember is a GHD machine, it is extremely useful for training the posterior chain. My goal, is to one day have my own backyard gym. Since I live in sunny Southern California, there is no need to fill up the garage with equipment, as the weather is good all year around. Even though, I own my own gym, I have long wished to have weights in the backyard. Now I just need to get a backyard.
Thank you for enrolling your child in our CrossFit Kids program at AMRAP Fitness.
Ray Traitz & Suzanne Traitz will be supervising, designing and implementing a unique, educational and fun program for your child or children.
This program will help motivate our youth to exercise and get involved in extracurricular as well as recreational activities. Not only will the program encourage children physically, it will assist in building respect, teamwork, self-confidence, self-esteem and social skills.
We encourage parents of our students to meet and speak with us prior to class about any issues or concerns. Parents are always welcomed to watch our lessons. We feel creating a relationship and channel of communication between parent(s) and instructors will be extremely beneficial for everyone.
Series I will begin the week of November 14th and end the week of December 12th with a makeup week during December 19th .
If your child has a sibling and/or friend between the ages of 4 and 11 who is interested in joining the program, we are still accepting enrollment.
ALL children must be dropped off and picked up after all classes.
·Tuesday ages (4 to 7) 4:30pm to 5:25pm
·Fridays ages (8 to 11) 4:30pm to 5:25pm
If you have any questions, comments or concerns, please do not hesitate to contact us.
Thanks again for your interest in CrossFit kids here at AMRAP Fitness!
Laurie Meschishnick recently placed second in the 45-49 age division at the 2011 CrossFit Games in Los Angeles.
Photograph by: Submitted, The StarPhoenix
Laurie Meschishnick may be the world's second-best CrossFit athlete in her age category, but she only got involved by trying to be the world's No. 1 mom.
Saskatoon native Meschishnick - who recently returned from the 2011 Cross-Fit Games in Los Angeles having finished second in the women's masters 45-49 age division - started training in the sport two years ago when two of her kids, former Saskatchewan Huskies basketball guard Rejean Chabot and University of Maine volleyball player Justine Chabot, took up the burgeoning sport.
"At that point I figured, wow, I get to work out and be around my kids - that would be great," said Meschishnick, 47. "It was a perfect fit for me ... I was introduced to it and just loved it.
"What I've learned technically and physically in the last two years has been amazing - I just worked hard and the results came."
CrossFit is a multi-discipline competition that combines forms of weight and power lifting, sprinting, and gymnastics, among others. Competitors and organizers boast that CrossFit athletes are some of the strongest and conditioned athletes in the world because of the allaround nature of the training.
In the competition itself, athletes take part in five distinct, gruelling tests of fitness. The top competitor from the events is crowned the winner.
Under the tutelage of coach Chad Benko of Saskatoon's Synergy Gym, Meschishnick started qualifying for the event in March. To punch her ticket, she needed to finish in the top-20 worldwide in her age category during a six week open-workout trial. Each week, competitors needed to report their results in a specified workout, be it deadlifts, squat cleans or have you.
Meschishnick would finish 11th, surpassing expectations.
"In the six weeks we kept watching I kept finishing higher in each workout," she said. "My scores were putting me in the top six and then top four, and so on.
"I hadn't nurtured that competitive spirit in awhile - it was certainly an interesting avenue for me because it's all about doing as many reps as you can, as fast as you can."
At the CrossFit Games, which ran July 29-31, Meschishnick hoped to at least win one of the five events and finish top-five overall.
After the first event, however, she was already well on her way.
With a time of 4: 25.0, Meschishnick finished first in an event that called for her to first squat a prescribed weight 21 times, perform 21 push ups and then do a 150m shuttle run - three times.
It was an "encouraging start" for Meschishnick, as she went on to place 6th, 11th and fourth in the ensuring three events. Entering the final workout - a onetime circuit that included a 500m row, biking of 500m, burpee box jumps and a 120 foot kettleball carry - Meschishnick needed to finish first to leap frog American Susan Habbe for first.
She finished with a time of 4: 32.0, but had to settle for second place.
"In it I didn't execute well," said Meschishnick "You don't have much time to catch up if you make a mistake in a workout like that."
Having come so close to top prize, Meschishnick intends on making her way back to the Games next season. For now she'll keep plugging away at her job with Herbalife health products and training with her 15-year old son Jonah Litzenberger who takes part in the teen CrossFit program at Synergy.
"I just have to become a smarter crossfitter and tighten up my technique," Meschishnick. "If I could qualify for the Games, why couldn't I win them? I just hope I can make it back - it was an amazing experience.
"Hopefully I'll come back with a different colour medal next time around."