Great slow motion video of Chad Vaughn (2x olympian, pan am gold winner, multiple time national champ, American Record holder)
His pull off the ground is what you should be striving for. Vertical shins (knees back), bring that bar back into his thighs.
Heels still on the ground as he’s driving through the ground and raising his chest as the bar passes the knees (double knee bend).
Once the bar hits that pocket position he explodes with his hips. No jump shrug here! He then pulls his body to the bar (he shrugs down).
Once he catches that bar he doesn’t sit down there for days he gets up right away. He is using the timing/oscillation of the bar to help him get up.
He puts his weight back into his heels. Keeping that vertical chest like you would in a front squat. He makes his dip quick and shallow. The dip and drive should be quick and powerful. It’s not a front squat, if anything it’s like a 1/8th front squat.
You’ll also notice he drives that bar off his chest. He doesn’t use the arms to push the bar up. He uses the bar/arms to push his body down! This still goes for the push/power/squat jerk.
Some tips for my CF folk. And keep in-mind this is not a detailed explanation… just enough to get people to understand what is going on.
So. I’ve never done the Whole 30 and I’ve deliberately avoided the Paleo diet. But—no more. I’m doing it. For no reason—it’s not Monday, lent, or the first of the month. It’s just time. i have to see what’s in here: under the bags of mint MnMs, under the croissants and creme brûlée, and under the almond thumb drops with raspberry jam. What will my body do when I give it good fuel? I’m guessing in 30 days you all are going to see a few strict pull-ups out of this girl.
I hear women talk about Botox, Juvederm, diet pills that mess with their pituitary gland, and skin treatments that lighten, scrape, plump, firm, and smooth. They think I’m listening, but I’m actually escaping to my happy place where I can do unbroken strict pullups and powerful clean & jerks.
Here’s what I love about the Open. It is abundantly clear I have not been giving my all during my WODs. Here’s an example: today, I hoped to get to 240. Before the WOD started, the three people in my group began talking: it was their second time, they hadn’t made it through the Wall Balls the first time. I thought, "OH! I thought I could get through them AND the DUs." I looked at the board. I looked to see names i normally pace. NOT 240!
Right then and there, my only goal was to make it through the Wall Balls.
Just like that I told myself I couldn’t do it.
So, with a fantastic coach beside me, I began my wall balls: 50 downs at 2:30. 100 down at 6:40. When I heard that, I didn’t speed up! I slowed DOWN because I knew I would reach my “goal”!!! 150 at 11:27. And then 18 DU. If I had RESTED ONE MINUTE LESS in that last set of 50, I could have made it to 200.
I’m falling in love with Crossfit all over again.
A Sex Video That Will Surprise You - Girls Going Wild in the Red Light District
Keep watching till the very end. It’s bloody brilliant, not to mention very moving.
well that certainly shot me right through the heart.
Hah, the faces on the men when they saw the message.
It’s good to see sex workers standing up for the rights of trafficking victims.
men creep me out. But this was really great.
Seriously, do take 1:41 and watch this. Wow.
UGH THIS WAS AMAZING these girls are my heroes. A brilliant way to bring attention to trafficking.
That was incredibly powerful. Wow.
THIS IS THE BEST THING IVE EVER SEEN
Wow. Give these women a standing ovation. They’re fantastic. I adore this.
So, I had a fantastic day off. Coffee on the patio, then work a little and write an article, then spend a few minutes enjoying the beach before I began to Crossfit, and, finally, a sunset. Lovely. Perfect, really.
Only … when I went to workout, I was ATTACKED by no-see-ums. I’d heard about them; now I know. They’re ferocious. I literally RAN back to my car with my gear (without working out), whipping my tshirt around to shoo them away. Then I enjoyed the sunset.
Knowing I still had to exercise, I thought, “I’ll just go home and run a couple of miles and then add a “300” of situps/pushups and squats.” WELL!! Imagine my surprise when I ran TWO MILES at a pace UNDER 9min miles!!! I used to run 11 min. miles and was pleased if the first one came in at 10 min!!! I kept thinking, “What’s happening? How can you keep up this pace?” AFTER running two miles in 17.11, I did the 300 and the WHOLE THING was over in less then a half hour!! LESS THAN!!! Crossfit really DOES make a person more fit overall!
I moved to a new city and started a new job a couple of weeks ago, and I just couldn’t find a rhythm to get to Crossfit! After two weeks, I sat down with my boss and told her my problem: I must have different hours. I have to get to Crossfit. Not only did we work out a schedule, she joined me here!