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USA Weightlifting Level 1 Recap

By admin | In Olympic Weightlifting | on November 9, 2010

This past weekend, Sean and I had the privilege of attending the USAW Level 1 Clinic at CrossFit 714. The course was taught by USA Weightlifting Hall of Famer Bob Takano, whose vast knowledge and extensive experience as a lifter and a coach was evident from the get go. What he was able to observe AND diagnose in the second(s) it took to perform the lifts was incredible.

We spent the first hour on Saturday going over a brief overview of [Olympic] weightlifting touching on its history, benefits, and misconceptions.  It’s amazing how weightlifting in almost all other countries is far more popular and recognized as a sport. In fact we’re the only country that necessitates the ‘Olympic’ preface to distinguish the snatch, clean, and jerk from other “weight training” movements, such as dumbbell curls or other such globo endeavors.

Another fascinating point was that of the power output of oly lifts compared to power lifts.  The 2nd pulls (mid-thigh to shoulder shrug) of the snatch and clean for an average 100k male is 5500 watts.  The power output for a bench press is 300 watts, back squat & deadlift: 1100 watts each.   Thinking alone of the caloric needs to fuel those wattages, it’s no wonder elite oly lifters describe eating as a chore.  This is not to place the importance of oly lifts over the power lifts in a GPP program, but just to provide any incentive to those who think that weightlifting over met-cons will cause you to gain fat.

We then went into the progressions to teach the snatch, clean, and jerk. We brought home some great tips and corrections that will make a tremendous difference in our own lifts and hopefully yours as well.

Our biggest take homes were:

Proper start and power positions

Split Jerk footwork timing

Novice training programs

Exercises for getting under the bar

Inspiration to start the Intrepid Weightlifting Club (who’s in?!)

Teach back exercise

Also, a huge thank you to Mike the Builder who created the beautifully functional med ball rack for us!


WOD 11.09.10

(Welcome Back) Holley!
5 rds:
5 Strict Pull Ups
10 T2B (sub V-ups)
15 KBS
20 Dubs
100m run

c/o 3×5 Good Mornings

8 Comments to "USA Weightlifting Level 1 Recap"

  • Anna says:

    November 9, 2010 at 7:10 AM -

    Yay! Teach me how to get under that bar! It is funny I used to dred the olympic lifting days, but after the focus on them in September I look forward to them.

    Boo Holley! Too many dubs these days.

    1. ruth says:

      November 9, 2010 at 7:41 AM -

      So glad to hear you’re liking the lifts better! Thats why you need to compete Dec 4th!!!

  • Scott says:

    November 9, 2010 at 10:54 AM -

    I swear these Intrepid WODs are only getting nuttier!! Where did Holley come up with this one?!?!

  • Matt says:

    November 9, 2010 at 11:49 AM -

    This is a forearm/grip blaster. Makes you look forward to dubs. Enjoy!

  • melissa says:

    November 9, 2010 at 12:22 PM -

    as usual, the WOD looks so doable, but by the time it’s over i’m probably going to wish i was dead. *sigh* looking forward to it. :)

  • Pooja says:

    November 9, 2010 at 1:09 PM -

    i agree with anna! working on the lifts in september really helped :)

    holley.. umm thanks =

  • Michelle says:

    November 9, 2010 at 4:43 PM -

    I’m just hoping Ruth changes it to 3 rounds by the time I get to class tonight.

  • CrossFit Intrepid » Bar Path says:

    November 10, 2010 at 6:01 AM -

    […] of the things Ruth posted on yesterday was learning the proper start and power positions for the snatch and clean and jerk at […]

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