Barbell ninjas and mean girls

Thursday 28.8.14

A: 15 mins to establish heavy triple power clean (each rep can be dropped – as long as you’re back on the bar within 5 secs)

Coaches Notes

When it comes to power cleans 2 things are clear: 1. Girls are [stronger] than they think they are and 2. Guys [think] they have better technique than they actually do.

When going for a max power clean guys generally tend to “grip and rip it (that shit)” from the floor. They come at the barbell with a “HULK SMASH!” attitude and miss all the key positions of the lift. It may get the job done while the weight is light but it doesn’t translate when things get heavy.  Guys: Practice perfect technique while it’s light and then move more efficiently (better positions and faster) when it gets heavy. Yes your strength is important but it needs to be combined with efficient technique to ensure that truly maximal loads are moved. If you want to lift more “Be an Assassin – be deliberate and precise – become a barbell ninja…”

Girls on the other hand care so much about technique that they fail to give it enough “juice”. I see girls failing lifts that were either pulled too slowly from the floor or because they were too slow receiving the barbell into the front rack position (grinding out their wrists as they wind their elbows forward slowly). When it comes to the barbell girls need to be faster (getting into the catch position). They need to be more aggressive (pulling from the floor). Girls: You’re positions are already great so it’s time to start backing yourself (because you’re stronger than you think you are) and employing a little “grip and rip” to finish the lift. “The barbell is not your friend (and it wants you to fail) It’s time to treat it as such – you gotta treat it mean…”

B: 3x ME Touch-n-Go power cleans @ 80% of A

C: For total time:

  • 17 lateral bar burpees
  • // rest 1 min
  • 17 lateral bar burpees

Post loads, reps and training notes to comments

CrossFit Team Series (Event 1,2 and 3): Plans for the weekend…

OK, so while I haven’t worked out a super complete plan – here’s what I’ve got: There are 3 workouts:

  1. the double-under/snatch WOD,
  2. the thrusters and pull-up WOD; and
  3. the 3RM front squat.

These workouts will need to be completed over the course of the coming weekend – more specifically from:

  • Friday evening between 4 and 7pm.
  • Saturday morning between 6 and 11am; and then
  • Saturday arvo between the hours of 2 and 5pm.

If you’ve registered yourself in a team, talk to your team members and organise a time to come in to complete the workouts. Talk to other teams to find out when they’ll be completing the WODs so you’ll have someone to count your reps. If you’ve got a GoPro bring it in so we can record some sessions to keep it legit.

If you’ve got any questions and/or comments hit us up when you’re in the gym or post them to comments

Keeping up to date with Adapt CrossFit via Facebook

Just about everyone’s on Facebook. We have an [Adapt CrossFit] business page and we use it to communicate with all our members.

As Facebook continues to change the way things work, liking our page isn’t enough to ensure we come up in your feed. In this video I’ll show you what else needs to be done to ensure you’re up to date with all the latest news and goings-on at Adapt 🙂

Step 1. Find [Adapt CrossFit] Step 2. [Like] our page.
Step 3. Check [Get notifications] (just below the [LIKE] button)

From what I can tell you can’t do this from a smartphone (at least I wasn’t able to do it from my iPhone) so log into Facebook on a desktop computer and do it from there…


Sharing is Caring ;)
Coach B

Husband of @rebeccafwarren. Dad of Madz & Isabelle. Coach & Owner of @adaptcrossfit. One Passionate Dude.

  • Ivan L says:

    Don’t worry Ben, I don’t think I have great technique. But it is slowly becoming less sh*t. That said, guilty as charged for occasionally reverting to just trying to heave the cr*p out of it. Strangely, it doesn’t seem to work most times.

    Generally pretty tired today. Didn’t “feel” strong this morning, and it kind of showed:
    A. 82kg. Very sloppy. Tried 84 but only got the one lift. Was disappointed until i went and checked my 1RM. It’s only 85kg, so I wasn’t coming up too short.
    B. 66.5kg. Struggled with re-gripping on the way down, so did pretty poorly, esp on the first set. 4, 6, 7 reps.
    C.2:04 total. Two rounds of 32s. Felt really good, but on the second round I did the burpees too close to the bar and kicked the bumpers twice, which slowed me down (just enough for Luke to overtake me).
    Really impressed that Mike got it done in under two minutes. I was counting Coop at the time, so I didn’t ge to see it. in my imagination Mike was just a blur.

  • A. 90kg triple (did 100kg but failed second lift – new Power clean PR anyway).
    B. Worked at 72.5kg – 7,11,8. Guilty of grip and ripping towards the end.
    C. 1:58 – enjoyed that!

  • Matt B says:

    A) hit 90kg for the triple and then went all “Hulk SMASH!” For 95kg and only got a single 🙂

    B) 5, 6, 7 @ 72kg

    C) 2:09, I thought I was flying through this and couldn’t figure out how any one else could go any faster. Then Ben M stepped up and got 1:59…..I don’t get it haha

  • Amelia says:

    Had a few days off to get over a cold.
    A. 50 kg
    B. 40kg 11, 6, 7
    C. 2.13

  • TessaW says:

    A: 60kg for the triple, a single at 65kg which is actually a 2.5kg PB.
    B: Worked at 45kg, 7, 9 & 10.
    C: 2:42 – thought I wouldn’t make it under 3mins, surprised myself!

  • RACH says:

    A: 60kg. Happy. Tried 65kg – got 1 rep (failed 2 attempts) – is new 1RM by 4 kg.
    B. 47.5kg – 6,7,8 – felt hard but good.
    C. Nearly killed me tonight 🙂 ….2.24 – I think??

  • Gabriel says:

    A: 75kg for 3, got 1 out at 80 but psyched myself out on the 2nd.
    B: 6,7,8 @ 60kg
    C: 2:09, didn’t seem to have any rhythm tonight

  • Jamiew says:

    A: worked up to 100kg
    B: worked @ 80kg 6, 7 , did not lift (complaining old man elbows)
    C: 2:39 of falling in love with burpees all over again (and again and again and again…………………….)

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