What the heck was Coach B talking about at the Olympic Weightlifting seminar last weekend? The Junkyard Dog Warm Up is something he put us through each day, before each training session, even directly after lunch!
So here's the skinny:
All you need is a partner. No gear necessary. Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps.
Next, Partner A gets in a table top position or on all 4's. Partner B jumps over Partner A (that's 1 rep), then Partner A gets in a Downward Facing Dog position while Partner B crawls under Partner A (that's rep 2). Each partner does 10 reps. Like Coach B says it really gets the heart moving, and gets you ready for jumping and landing. It super simple, and also adds and element of team building. We've enjoyed this warm up in our box see pics!
Our class...and we didnt even have to do a ton of Burpees. YAY BURPEES!
Information Overload
That's what Coach Burgner said it would be like, information overload, and so it was. I learned such a large amount of information about Olympic Lifting last weekend that as each day ended, I would drive back to where I was staying and replay the lessons over and over in my head. Again and again, and again. I would fantasize about getting my hands wrapped around the bar again, and then the next day it would have the opportunity again to practice. And like Coach says, perfect practice makes perfect. I not only had the chance to do the CrossFit Olympic Weightlifting certification with Coach Mike Burgner, but I also had the fantastic opportunity to visit Jim Moser and some of his Hawaii Junior Olympic Weightlifting team which competed in Huston, Texas! What a rush to visit kids that are 10, 12, 13, 15 years old who can lift with such high caliber technique, skill, and grace that their loads are astonishing. THANKS to the coaches at home who kept AllStar going while I was away!!! Here's some pics:
Top Left: How to correct adverse alignment when the shoulders just won't co-operate. Top Right: Coach B. gives it to us.
Top Left: Big Island crew rollin DEEP! Top Right: One of my favorite girlfriends from Honolulu, Kashayla Stanford, small but mighty.
Above: CrossFit Upcountry Maui what an awesome group of people!!! I also had the pleasure of woding with Raw Fitness Maui another great bunch!!! LUV these guys!
Hawaii Junior Olympic Weightlifting KIDS!
Jaymen 15 yrs. with lots of speed through the middle!
Jim Moser has coached these kids to amazing places, even to the Junior Olympics in Texas! You won't believe this...teenagers that have better lifts than the adults in our gym. Like, WAY BETTER. This is for real. They train at multiple locations around the island, but on the day I hooked up the them they were training out of Valley Isle Fitness Center, their family owned fitness center in Kihei, they also have another location in Lahaina. Ironically, I grew up on Maui and used to train at Valley Isle Fitness a loooong time ago when I was a teenager in the mid- 90's. Well, these kids are absolutely outstanding and wonderful to be around. The day before I left Maui I had the pleasure of meeting Jim Moser in person, who I had contacted online first. He let me train with his teen athletes and I felt like a total 'old lady' compared them it was kinda silly, but I was proud of my lifts in the end. In a couple of hours I had learned new warm up drills, new body and foot positions, how to spread the bar, and strength sequencing in a different way. I also leaned that Jim has a really great thing going with these kids, two of whom I met are his 13 yr. old son Willie, and 15 yr. old daughter Brittany. What a great family, and super bunch of KIDS!!! Thanks for letting me train with you guys it was so special! NOW to get them over to the Big Island to visit us.....
Special thanks to Jim Moser for letting me shoot this video and share it with you, this crew sets a great example of a solid kids weightlifting program. Notice the speed the kids have in these videos. I don't have the exact weight in pounds they were lifting because everything was in kilos, or as Coach Jim calls the plates by color...yellows, whites, reds....i had no idea how much I was lifting and that was kind of cool. I just focused on getting the bar UP. And the loads these kids put up are significant.
13 yr. old Willie, Clean & Jerk
15 yr. old Jaymen, Snatch Warm Up Drills
15 yr. old Colten, Snatch
13 yr. old Willie, Snatch
15 yr. old Colten, Front Squat 335#
Above Left: Brittany 15 yrs. coaching a younger 12 yr. old athlete. Above Right: Colten with a huge jerk!
Above Left: Brittany stands next to the results from their Junior Olympics. Right: Brittany shows me the knee stretch.
The kids let me lift, and Jim gave me some great feedback on my form and technique. This knee stretch with the bar resting on the knees was really great for finding the bottom of the landing position of the Snatch.
All in all I had a GREAT TRIP and couldn't have asked for more. Good people, great lessons, and lot's more to practice! And as Jim told me, when someone asks me what my PR is, next time I'll just tell them the truth. I havent' lifted it yet.
Answer to yesterdays question...what was the significance of that picture of the bulk bin area of a health food store?
That was the Down to Earth store in Kahului on Maui where Josh and I met, in the bulk food area, over 15 years ago....when I was all of 19 yrs old. But that's a whole other story.
I thought I would send an update on my trip which brings me to Maui for the CrossFit Olympic Weightlifting Certification this weekend. For those of you who do not know, I lived on Maui from the time I was 12 yrs. old, till I moved to the Big Island 7 years ago. Being on Maui right now is kind of like a Homecoming to me, it feels SO GOOD to be here, catch-up with friends and to get to know the CrossFit community here which was non-existent when I was growing up. Today I made a visit to Raw Fitness Maui and met Robert and Kristi, the owners and newlyweds! They encouraged me to PR my Deadlift and I followed their directions...Thanks guys! See video below:
They also threw down a great wod(plus I learned they also follow CrossFit Football strength programming so I felt right at home!):
A. Deadlift 1x5 (+10#)
B. pull-ups 3 x max -or- weighted pull-ups 3x5 (+5#)
C. KB Swing/burpee ladder In 10:00 work as high up the ladder as you can: 2 KB swings 2 burpees 4 KB swings 4 burpees 6 KB swings 6 burpees etc.
*Score will be total reps completed
What is the significance of the picture below? Josh you are NOT allowed to tell anybody. Answer coming tomorrow:)
This video is pretty wacky! 13 people in our 1250 sq. ft. box doing Overhead Squats at 5am. I'm not sure what's more impressive...all the OH Squats or the fact that so many peeps show up at 5AM to do it!
Better and better all the time...
Above: Kelly just keeps getting better at her Power Cleans! This Saturday Kelly and Robyn will be running a half Marathon in Hilo and they both comment on how much CrossFit training has helped their running. Sweet! Good luck girlies!!!
Keawe Liu
Workout of the Day
(5:00am & 8:15am classes)
Warm Up:
6-5-4-3-2-1
Double Under
Hollow Rock
Push Up
Strength:
Back Squat 3 X 5
WOD:
2012 Reebok CrossFit Games Chipper
For time: 155 pound Overhead squat, 10 reps 10 Box jump overs, 24" box 135 pound Thruster, 10 reps 205 pound Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 205 pound Power clean, 10 reps 135 pound Thruster, 10 reps 10 Box jump overs, 24" box 155 pound Overhead squat, 10 reps
Wednesday, August 29, 2012 at 5:14PM 
