Hey HDCFers! Coach Sarah here bringing you another week of WODs while Todd and Mel are in Florida. To kick off the week in the spirit of the Olympics, let’s do some Olympic Lifting!! Last time we tested the Oly Total was December 2011, so now’s your chance to see how far you’ve evolved since then with these technical yet powerful lifts!
Olympic Total:
1 Rep Max Snatch
1 Rep Max Clean and Jerk
Post total load (kg or pounds) to comments.
Compare to: 111222
Coach’s Notes: After a general and specific warmup, you may take 3 attempts at each lift beginning with the Snatch. In the Snatch the weight MUST be lifted in one motion from the ground without delay at the thighs and moved overhead with arms fully extended. The weight must be held motionless until a coach signals DOWN. In the Clean, the weight must be received to a resting position before the jerk. During the jerk, the lifter bends the legs and extends the arms fully. Both feet must return to the same plane and the lifter must remain motionless until a coach signals DOWN.
WATCH THIS VIDEO!
For a dose of inspiration and a study in technique, go to 7:57 in this video (sorry, NBC won’t let me post) and watch Zulfiya Chinshanlo from Kazakhstan break the world record and win gold by clean & jerking 288.2 pounds as a competitor in the 117 lb athlete oly weightlifting category. Notice her extension and speed under the bar on the clean, and her recovery after the split jerk…spot-on as she steps back with her front foot first to stay stable. She tried 297 lbs after this, which she cleaned but missed the jerk. Her Oly total was 196 KG (431 lbs) Truly amazing athletic display!
Oh great, a full week of Sarah kicking my ass in all the pre/post Wod activities. :-/
Woohoo!!
I hope there is a version for newbies!
Looking forward to trying it!
We can scale any of it for you, Ashley! And we’ll give everybody instruction!! You’ll love it!
I know, that’s why I’m really enjoying Hammerdown! I was nervous to try it because of stories I had heard from others, but you all have proved them wrong!
Hi Ladies of Hammer Down!
I’m hosting a fundraiser on Thursday, Aug. 23 and would love for you all to come!! 100% of the proceeds will go to the Leukemia & Lymphoma Society – (100%!! Which is very rare with these kinds of things so please help me take advantage!!) Here are the details:
Fundraiser: Premier Designs Jewelry Show
Date: Thursday, Aug. 23
Time: 6:30pm – 8:30pm (or whenever we leave!)
Location: Wegman’s in Fair Lakes – upstairs – 11620 Monument Drive, Fairfax VA
RSVP: amesposito16@gmail.com
The jewelry is actually really fun and great, I’ve bought quite a few pieces now and I love them all! And you’ll learn a bunch of tricks you can do with your current stuff too! I’ll have some apps and snacks too (maybe Paleo, maybe not!
Hope to see you there and feel free to bring non-HDCF people! Thanks!!
-Amanda
380 (PR for total)
155 snatch (not a PR), 225 C&J (ties PR)
PR! zing! (I want your squat cleans)
Snatch: 125# / 56.69kg
C&J: 175# / 79.37kg
Total: 300# / 136.07kg
Note: Overall for the “Olympic Total” it’s a 15#(6.53kg) PR, but really it was a train wreck in terms of the individual lifts. I was 5# (2.26kg) under my actual snatch weight and I reached my last PR for the clean and jerk. There was also the attempt at cleaning the weight and almost decapitating myself. The total number should at least be 5# (6.53kg) heavier.
Great lifting with Coach Jon R.. Wish I could have been a better partner. THANKS FOR THE SHIRT COACH JON!!!!
You were a great partner – who else would video my bald spot for 20 seconds? And you forgot to mention your PR for the one-legged jerk!
Snatch: 175 (PR)
C&J: 225
Total: 400(PR!)
boo-yah! Nice work today, no-thumbs
I’ll work on it
Snatch: 95
C&J: 136
My 10:30 spot is open
snatch: 63 (68 was a press out)
C+J: 93 (another press out on 103)
Total – 156#/70.9kg
Snatch: 155 – ties my Snatch PR. I had 165 high enough, but wasn’t aggressive (that’s code for I got it up and then just dropped it down without trying to get under it at all – no dip, no knee-bend, nothing. I think it’s because I suck)
Clean & Jerk: 185. I expected this to be rough when standing up the clean felt super heavy. I solved this by just power cleaning the rest. I failed the jerk on 185 twice, then hit it for my 2nd lift. 3rd lift I decided to go for 205, which would have tied my PR, but I failed the jerk.
Total: 340, which is 50# PR for the total
Nice lifting with Mr. Thi!
MOD workout for me (though I REALLY wanted to do this one!)
165 Front Squat PR
way to be patient with a mod today, Courtney. Always listen to your bod. Congrats on the PR!!
58+ 83 = 141
Shoulder not with me today!
Slowly easing back to lifting off the floor..back still recovering so not pushing for PRs today. Thanks KC for working together! Recovery WODders ROCK. hehe
Total = 191 lbs / 86.8 kg
Snatch = 78 lbs
C&J = 113 lbs (hpc and slow on the squat)
Snatch = 113lbs
Clean & Jerk = 133lbs
Total = 246lbs
No PR’s on the lifts individually (I have snatched 118lbs before and C&J 143lbs) but an overall PR for the olympic total.
Welcome back, Alison!
57/87
144
103# snatch PR
123# C&J tie with PR
Oly Total: 226
Snatch: 115#
Clean and Jerk: 155#
Total: 270#
Not happy with either lift. I have C&J 175#. Very Frustrated with my lifts today. However, first time to do both together like this.
A) 130
B) 155
Home WOD today.
A) 155# (20# PR)
B) 185# (Failed on the jerk at #205) Burned out after Snatch due to my hiatus from working out the past week due to adjusting to fatherhood. I know I can get more!
Total: 340#
Congratulations. I ws wondering why I was missing you.
Yeah, I’m still trying to work out a schedule now that I’m back at work and want to spend as much time as possible with my new daughter.
A) 185 tied pr
B) 245 tied pr (had 255 if I had not push pressed it an inch or so)
Total – 430 lbs – PR (since I’ve never done Olympic total before)
Good lifting with Monroe “Skinny Bones” Miller
135 Snatch
165 C&J
300 Total
340 (54# PR from 110928)
Snatch: 145 (ties PR)
C&J : 195 (ties PR)
Great coach tonight! So thankful for all her help with learning the correct movements. She modified for me and did all but the squat in the movements. Not real impressed with my weights but I know with hard work I’ll get there. 5:30 class you rocked tonight!
Snatch was 47 pounds.
Clean and Jerk 47 pounds.
You were great Ashley!!! Yes the mods for you were going from the hang in both the snatch and clean and receiving the bar above parallel (not going into the squat). You are strong lady, I know these numbers will go up quickly
125 Snatch
185 Clean and Jerk
WOD: 390 = 165PR / 225
103# snatch
133# C&J
236 total
300 (125 snatch/175 clean and jerk) 53# improvement.
Snatch: 93# (10# pr) need to work on keeping the bar close to the shin and flatter back. Thanks Coach Ali.
C&J: 108# (13# pr)
Total: 201#
Snatch: 120#
Clean & Jerk: 155#
Total: 175#
Hollister. I love you so much man. But your math skills are off. 275. Awesome job.
Snatch 70#(5#pr)
C&J 95#
OLY total 165# (10# increase)
I was able to get 103# overhead on the C&J but had a slight press to lock it out
Snatch: 95#
C&J: 145#
Total: 240#
Weak sauce
Snatch-125#
Clean and Jerk-146#
Total-271#
Thanks Jon!
Snatch: 57#
C&J: 72#
Focused more on improving my technique and ran out of time to add more weight
Snatch – 135
C&J – 165
Total 300
Still working on getting the form down. Can only go up from here!
Snatch-83
C&J-103
Total- 186
Tried to go up in weight too quickly:(
Mostly worked on form.
75# Snatch
115# C&J
Oly Total 190#
Power Snatch -93#
clean and jerk -125
Clean and press – 135
Total 218/228
Snatch #83
C&J #123
65 and 85lbs
155 and 185. 185 was supposed to be a warm up but the back gave up on me
snatch: 103 & CJ: 133