Since the last day of the September is tomorrow, a rest day for many of us, we’ll be revisiting our Olympic Total to retest ourselves in the snatch and the clean and jerk.  Like Ruth posted yesterday, please have an idea for all three attempt in both lifts.  Based on your first or previous attempt, you are allowed to change the weight for your next attempt if you so choose.  Every athlete will be given as much warm up as they need, then 3 attempts to get your best lift.  Once you pick your first attempt, you cannot go lower than that weight in any of your following attempts.  This means choose your first lift wisely with a weight you feel very confident you’ll get.  Each of you will get at least 2 minutes between each attempt to add weight, if necessary, or rest.

Each one of you will be weighed and placed into a weight class following USAW standards.  Weight classes are listed below.

Men:  56kg (123.2lbs and below), 62kg (123.3-136.4lbs), 69kg (136.5-151.8lbs), 77kg (151.9-169.4lbs), 85kg (169.5-187lbs), 94kg (188-206.8lbs), 105kg (206.9-231lbs) and 105+kg (232lbs and above)

Women:  48kg (105.6lbs and below), 53kg (105.7-116.6lbs), 58kg (116.7-127.6lbs), 63kg (127.7-138.6lbs), 69kg (138.7-151.8lbs), 75kg (151.9-165lbs), and 75+kg (165.1lbs and above)

Let’s review what makes a lift “good” in terms of standards.  Many of your questions might be answered in this CF Journal video on standards for the upcoming USAW/CrossFit weightlifting meet.  No CFJ membership required to watch this clip and they have smartphone friendly formats for all of you following us via your high-tech phones.  Let’s review many of the main points:

• Every overhead lift (snatch and jerk) must be caught with elbows locked.  This means no catching with bent elbows and pressing it to a locked out position.
• The finish position consists of knees, hips, and elbows fully extended with the feet on the same plane.  You must wait for a judge/coach’s signal to drop the weight.  If you drop the weight before the signal the lift is no good.
• When lowering the weight from overhead, you must keep your hands in contact with the bar until it passes waist height or the lift does not count and you must drop the weight in front of you, not behind you.
• No part of your body may touch the ground or any other part of your body during the lift (i.e. butt cannot touch the ground in the catch position or your elbows cannot touch your knees in the clean catch position)
• You must jerk the weight from the height at which you catch your clean (i.e. if you catch your clean low on the shoulders and are able to stand up with it, you cannot adjust it higher to put yourself in a more optimal jerk position)

If you need to freshen up on the lifts or just need some good reading material visit Ruth’s post from the beginning of the month with lots of great links and information.

WOD 09.29.10

Snatch 1-1-1
Clean & Jerk 1-1-1
*Compare to 09.01.10*