First, there's Joe. Joe's setup looks pretty good. I'd like to see his back more flat, but the position of knees, elbows, and shoulders in relationship to one another is basically correct. He's literally jumping off the ground in the second picture, rapidly extending his hips and knees while he shrugs his shoulders and pulls his elbows high to make the bar fly. However, as good as he is at pulling the bar up in the air, he's unable to get into the right position to catch it. You'll notice that he let his knees go forward instead of setting his hips back.
Now let's see Khirstie's lift. Her setup is less efficient than Joe's. She has her hips too high and that closes their angle, making the first pull more work than it should be (remember, she still has to get vertical for the second pull). On the other hand, she does a very good job at throwing that bar up in the second pull. You can see she's basically leaping into the air to make the bar move. And her catch is clearly superior to Joe's. She has her hips back with the bar overhead in a comfortable overhead squat position.
There's always more work to be done on these lifts, even the folks in the Olympics are constantly training to improve their technique and put up heavier loads. But, for today, let me just say they both know how to get the bar up there. Joe needs some work on his catch, and Khirstie needs some work on her setup. Good thing they have lifting partners to help them fix those missing pieces.
Nic - Lead CrossFit RHC Instructor
Lindy - CrossFit RHC Instructor
CrossFit RHC is a small group personal training class that optimizes fitness by using varied functional movements performed at high intensity. Using a combination of barbell training, bodyweight gymnastics, and cardio, CrossFit prepares you for any physical contingency known and unknown.
Riverside Health Club
2225 Riverside Drive
Mount Vernon, WA 98273
Click here for Crossfit Schedule. Select "X Studio" under the "All Studios" drop down menu.
CrossFit RHC classes are available to Riverside Health Club members. These classes are sold as monthly packages.
Sign up at Customer Service or by calling 360-424-4200.
Monthly Billing Available
Our CrossFit instructors can conduct personal training in the X-Studio just like any of our other Personal Trainers, but they are qualified specifically to help out with CrossFit skills, such as:
-Improving weightlifting technique (Clean, Jerk, Snatch, Squat, Deadlift, Press)
-Developing gymnastic progressions (such as muscle-ups & handstand push-ups)
-Improving WOD scores & times
Prices are the same as Personal Training, starting at $65/hr, with lower hourly prices when purchased in larger packages or as monthly recurring services, conveniently auto-billed to their club account.
Courtesy of CrossFit Inc.