Dr. Andreo Spina shows you how to open up your hips before training without damaging yourself. Dr. Spina is the founder of the Functional Range Conditioning (FRC) system and conducts seminar on the system all over the world.
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Caleb Ward, Jon North and Donny Shankle training at Catalyst Athletics
Weightlifting training footage of Catalyst weightlifters. Tamara clean and jerk, Dion clean and jerk, Alyssa block power clean + jerk dip squat + power jerk, Chyna push press, Audra snatch, Steve front squat, Audra power snatch, Alyssa clean + jerk.
Combining the CrossFit training methodology with a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar brings “a jet stream of adaptation,” says CrossFit founder Greg Glassman.
In the pyramid Glassman created, nutrition is the foundation, with met-cons, gymnastics, weightlifting and throwing, and sport following.
“Each level builds on the level below it,” explains Nicole Carroll, director of certification. “If your nutrition sucks, these things will not be where they could be if it were more solid.”
Likewise, Glassman says CrossFit favors Barry Sears’ Zone Diet “because it does give me accurate and precise prescription for caloric intake and, more importantly, the exact levels of macronutrient that I can start at.”
Likewise, trainers and coaches can make informed decisions on how to tweak an athlete’s diet for improved performance, he says.
CrossFit HQ trainer Pat Sherwood says nutrition isn’t an either/or aspect of training.
“It’s not quality or quantity. It can and it should be both.”
After 45 years of coaching Olympic weightlifting, Mike Burgener still assesses athletes the same way: stance, grip, position.
“You just eyeball it real quick and you make the changes right away,” he says during this CrossFit Olympic Weightlifting Trainer Course.
After that, it’s the five-step Burgener Warm-Up.
First is the down and up for developing speed through the middle. The hips must open and the shoulders come up.
“Now the shoulders don’t come up to bring the bar higher. The shoulders come up to lead you where? Under,” Burgener notes.
Second is elbows high and outside for keeping the bar close.
“You never want that bar to be outside the area of the base,” Burgener explains. “If it goes outside the area of the base, it’s away from my body. I don’t have any control.”
Third is the muscle snatch for developing the turnover.
“You’re really not pressin’ the bar up. What are you pressing down? You,” Burgener says.
In the fourth movement, athletes practice footwork as they increase the depth of the receiving position with the bar overhead, and finally athletes drop all the way down with the PVC pipe overhead to simulate getting under a heavy snatch.
“You always receive the bar where the bar is,” Burgener emphasizes. “You go to the bar.”