CrossFit Journal - Issue 52.pdf - CrossFit Journal - Gozluk

December 2006

ISSUE FIFTY-TWO

December 2006

Learning the Olympic

Lifts - The Grip

Mike Burgener with

Tony Budding

page 1

What Is Your Power IQ?

Angela Hart

page 5

The CrossFit Total

Mark Rippetoe

page 7

Fight Camp

Becca Borawski

page 11

Bike Control Basics

Dropping Off Obstacles

Scott Hagnas

page 14

The Front Handspring

Roger Harrell

page 16

Learning the Olympic Lifts

Aerobic Fitness

Prescription

Lon Kilgore

The Grip

page 19

Mike Burgener with Tony Budding

VO 2 max

Not the gold standard?

Tony Leyland

Last month, we took a detailed look at the jumping and landing stances for the

Olympic lifts. This month, we’ll discuss proper hand placement on the bar for the

snatch and the clean. First off, it must be understood that grip in both the snatch

and clean is personal and based on several factors, including flexibility, strength,

body size and shape, and what is generally comfortable to the athlete. While there

may be a period of experimentation when an athlete tries out various grip widths

for each lift, the athlete should settle on one consistent grip width for each lift

and approach the bar in an identical manner every single time.

page 24

Kettlebell Basics

Improving Your Swing, Part 2

Jeff Martone

page 26

The Yin and Yang of the

Back

Michael Rutherford

Grip width

There are three main methods for determining the proper grip width for the

snatch. All three usually end up giving the same result, and since the visual

approach is the quickest and easiest, it is the one I most use.

page 29

The Grinder

CrossFit FRAGO #5,

“PATRICIA”

continued page ... 2

page 31

The Paradox of the

Learning the Olympic Lifts: The Grip

December 2006

...continued

The coach instructs the athlete to grip the bar with hand

spacing that puts the bar approximately 8 to 12 inches from

the top of the head when held directly overhead, in the

frontal plane. I have found that this method is easier, quicker,

and just as accurate as the following two methods, although

it requires a bit more experience on the coach’s part and

sensitivity to individual variation. And if you’re working with

multiple athletes at a time, the visual method allows for much

more effective group management.

The athlete stands with her back toward the coach with

her upper arms parallel to the ground and forearms

perpendicular to the ground, with the hand pointing down

(like a scarecrow). The coach stands behind the athlete with

a length of PVC pipe (or wooden dowel) in his hands. The

coach places his hands on the dowel just behind the athlete’s,

thus creating a measure of the width of the athlete’s grip

with his hands. The athlete then turns to face the coach and

places her hands on the dowel just outside his. The width of

this grip is normally satisfactory for performing the snatch.

Too Narrow

Too Wide

December 2006

Learning the Olympic Lifts: The Grip

...continued

These methods are designed to give starting points for

determining the proper grip width for the snatch. Some athletes

(particularly males) want to grab the bar wider because of

limited shoulder flexibility. The advantages of going wider are a

shorter receiving height and an easier time keeping the bar in

or behind the frontal plane. The primary disadvantage—and it’s

a significant one—is the increased strain on the wrist, especially

with maximal loads. Many accomplished lifters have suffered

wrist injuries by working too wide too heavy. Therefore, it is

strongly recommended that one of these three methods be

followed for determining the grip width.

Determining the grip width for the clean is simpler. Of primary

importance is that the hands fall outside the shoulders when the

bar is received. The speed, force, and weight of the bar being

received could crush a finger caught between the bar and the

shoulder. At the same time, the hands shouldn’t be too wide

because it strains the elbows and weakens the shoulder drive

for the jerk.

There are two main methods for determining the grip width for

the clean:

The athlete stands, holding the bar with arms hanging

straight. She grips the bar a thumb’s length outside her

hips. This width is generally acceptable for performing

the clean and jerk.

The athlete stands with her back toward the coach with her

right arm extended out to the side, parallel to the ground,

with the hand in a fist. The coach uses a string or tape to

measure from the edge of the left shoulder to the knuckle

of the right fist. The coach then holds the string centered

on the bar, and the athlete places her hands on the bar

just outside the edges of the string. The width determined

by the string is usually identical to that of the scarecrow

method.

December 2006

Learning the Olympic Lifts: The Grip

...continued

The athlete racks the bar on her shoulders, and places

her hands on the bar just outside the shoulders. Typically,

this produces a grip width very similar to that produced

by the hip method.

Hook grip

The hook grip is performed by wrapping the thumb around the

bar, then wrapping the fingers around the thumb. This is a very

strong grip that prevents the bar from slipping out of the lifter’s

hands during the snatch and clean. The hook grip is used when

pulling the barbell from the ground to the receiving position in

the clean and the snatch. Most lifters, however, unhook their

thumbs when securing the bar in the receiving position, to allow

for a quicker turnover of the barbell. In the receiving position of

the clean, the grip is often loosened completely, with the weight

of the barbell supported completely by the shoulders and the

fingertips used just to keep the bar in place. In that case, the

athlete will regrip the bar before beginning the jerk.

Everyone should use the hook grip, even though most new lifters

experience some discomfort with it (it usually goes away within

two weeks). The grip gives the feel of strength, power, and security.

In fact, I have found athletes driving down the highway practicing

the hook grip on the steering wheel.

In the next journal we will discuss the Burgener warm-up, what it

entails, and why we use the lifts we do during the warm-up.

Mike Burgener , owner of Mike’s Gym (a CrossFit

affiliate and USAW Regional Training Center), is a USAW

Senior International Coach, former junior World team

(1996-2004) and senior World team coach (2005), and

strength and conditioning coach at Rancho Buena Vista

High School in Vista, Calif.

Tony Budding is a trainer at CrossFit Santa

Cruz . Somehow, his broadly varied background—

from financial analyst in mergers and acquisitions

to gym owner to manager of a small non-profit

foundation to high school English and PE teacher—

brought him to CrossFit, and he now runs the ever-

expanding affiliate program for CrossFit HQ.

December 2006

What Is Your Power IQ?

Angela Hart

Rowing, obviously, is a speed sport. The rowers who complete

2000 meters in the fastest time take home gold medals. When you

train on an indoor rowing machine, speed is critical, but power

output is equally important. Assessing speed and power combined

gives a more complete picture of the athlete than measuring speed

alone.

Athlete C

Athlete D

body weight = 129 lbs.

total watts for 500m = 303

time for 500m = 1:44.8

power ratio = 2.35

female; 5’8”

body weight = 141 lbs.

total watts for 500m = 303

time for 500m = 1:42.1

power ratio = 2.33

In CrossFit workouts, we often have participants of varying sizes

competing against each other for space on the white board.

Obviously, having a larger mass is beneficial and enables the athlete

to pull faster times, cover more meters, and burn a greater number

of calories. (This is one of the reasons that on-the-water rowing

competitions divide athletes into lightweight and heavyweight

categories.) To make results as comparable as possible—and as

meaningful as possible in terms of power output and intensity—

we can calculate each participant’s power ratio, which is the total

wattage he or she generates divided by body weight (in pound s):

Athlete A

Athlete B

Athlete D rowed 500 meters in a faster time and would have racked

up a few more calories, but athlete C was 2% more powerful. If

this were purely a speed competition, the athlete with the fastest

time would win, but the one with the higher power ratio is actually

stronger and more powerful—the kind of performance CrossFit

is most concerned with developing.

In addition to measuring speed, knowing who is stronger pound

for pound is an important determining factor for performance

success. In all my years as a coach for national championship

crews, I observed that gold medals were won by crews in which

every athlete was able to pull a power ratio of 1.75 or higher for

2000 meters. Nothing could prove this fact more dramatically than

watching a lightweight team (with slower 2k times) substantially

outperform a heavyweight team (with much faster 2k times).

male; 6’3”

body weight = 209 lbs.

total watts for 500m = 546

time for 500m = 1:26.2

power ratio = 2.61

female; 5’6”

body weight = 128 lbs.

total watts for 500m = 546

time for 500m = 1:26.2

power ratio = 2.66

What does this mean? For CrossFit workouts that involve rowing,

I argue that we should use power ratio as a point value instead

of, or in addition to, calories—in workouts such as “Fight Gone

Bad,” for example. This would measure the parameter that we’re

most interested in, and it holds all the athletes accountable to

an equivalent standard. Likewise, in addition to scoring the time

for 1000 meters for “Jackie,” it would be beneficial to determine

each participant’s power ratio for the 1000 meter distance as an

additional performance marker. (It is important to note that the

total wattage will decrease as the distance or time increases.)

Based on these results, both participants performed well and were

able to pull all of their own body mass (which would yield a power

ratio of 1.0) plus at least another 160% of their weight. Looking

at the power ratios more closely reveals that, although athlete

B had a slower time, she was actually 5% more powerful than

athlete A. This example compares participants of different genders

and dramatically different sizes. What if you were comparing

participants that were more physically similar?

As trainers, it is critical that we train our athletes to pull their

own body mass (1.0 power ratio). For the fit and lean, this will

not be difficult and will be possible even for rows of thirty

female; 5’6”

CrossFit Journal - Issue 52.pdf

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