Warm ups and skill work

Here are a few vids of some world class weightlifters, one spending time on positional work for the Jerk (funnily enough, with no weight at all) and one warming up for some for lifts in the training hall, I’d assume the week leading into competition.
In the first vid, the young lady has NO WEIGHT!… even elite weightlifters practice and warm up for an extended period with NO WEIGHT!
The second vid shows Om Yun Chol, a guy that Clean and Jerks 3 times his own bodyweight, warming up for an extended period with an empty barbell.. He loosens and warms his joints with it, dials in speed and practices getting into solid positions ready for heavy weights. Being the week of competition, even after all of the training he’s put in, he still use the barbell alone to warm up and get his brain and body working together to get him into solid starting and receiving positions and to move fast!

Don’t be too quick to add weight to your lifts or max out just for the sake of it. There is so much merit in taking your time to warm up or spending a few weeks or months at lower weights, working on position and speed. You’ll be a much better lifter for it in the long run.
When the time comes in the program, test yourself, go hard and lift heavy!
But don’t expect good results if you’re not willing to spend a good amount time putting in work to improve small details of your movements and lifts.

As always, if you’re struggling with something, please ask!
If you’d like more dedicated time spent on something we can organise PT sessions etc or give you some extra work to do before or after class.
See ya’ll at training,



WOD – TUES 29/3/2016

Shoulder Press – 1RM (10mins only)
Push press – 4 x 5 @ 90% of 1RM Press

3 Rounds for time:
20 Push ups
10 Burpees
50 Double unders

WOD – SAT 26/3/2016

CrossFit Open 16.5
For time:
21, 18, 15, 12, 9, 6, 3 reps of:
Thrusters (43/29kg)
Bar facing burpees

WOD – WED 23/3/2016


For time:
2, 4, 6, 8, 10 Shoulder to overhead @ 60% of 1RM Jerk
4, 8, 12, 16, 20 Toes to bar


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  • World Class Fitness in 100 Words

    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman