Whether it’s the Power Snatch, Hang Squat Snatch, Power Clean, Hang Clean or Hang Clean and Jerk, you must be aggressive. I’ve heard our CF Coaches say this over and over again and last night after several failed attempts and quasi-hang power snatches – I got it. Let me be clear, I did not actually get a perfect-form Hang Power Snatch (not even close) but ‘you must be aggressive’, I get it! Can I do it? Not yet. Will I do it? Eventually.
CrossFit workouts and Olympic lifts often require me to seek certain attributes that do not come naturally to me. Being aggressive is one of them. I recall when I first started CrossFit and the Coaches told me I could drop the bar to the ground if needed. This made me so uncomfortable – the loud noise, the feeling of losing control and calling attention to myself. In my early days I was caught several times performing what can only be described as gingerly guiding the bar to the floor. I could not imagine myself dropping the bar…fast forward…my first PR on a Power Clean and I dropped that bar, and I believe I dropped an f-bomb as well. I received a small round of applause; it was quite a moment for me. Ha! Ha!
What’s my point? Wait – what is my point…Oh yea, I guess being aggressive will eventually happen for me as well. I need to own the bar and ‘Junk Yard Dog that thing’. It’s a challenge to train your body to do things that are not in your nature, do not come naturally or are completely opposite of what your body is used to. How do you tackle workouts and lifts that feel so incredibly awkward? How long does it take? When do you focus on form versus heavy weights and vice versa? Does grunting and making noises help? I need help finding my inner aggressive approach so I can rid of this frustration!!
Rae lately it has helped me to say this when I walk up on the bar...."I am about to make this bar my b#tch!" lol.
ReplyDeleteI totally feel you though on the aggressiveness. It is kind of like when Derek tells us to have a violent popping of the hips...or something along those lines. lol. I have no idea...sometimes I just hump the air:)
translating drywall's post: let me rip off my ed hardy t-shirt so everyone can see my muscles strain, pump that wicked disturbed track from 2002, lemme scream like i just went through natural child birth, then make sure everyone is watching while i PR that shit.
ReplyDeleteand just because ima a mutherf#@cking crossfitter, bring on the WOD within 30s thereafter...why you ask...so i can Rx that shit...did i tell you I Rx'd yesterday's WOD and f%#cking smoked it. what.
Ed Hardy t-shirt - LOL!!...and matching hat, turned sideways I assume?! Thanks for translating Dr. Tom.
ReplyDeleteLMAO @ Dr. Wubben!!!
ReplyDelete@Rae...the matching hat is totally necessary:) lol.
@Kelsey...glad to make you laugh hun. You know I am not joking about humping the air. lol.
Great topic Rae!
ReplyDeleteOne thing I've learned from the coaches and try to teach athletes when setting PRs on any type of lift is that they should approach every attempt as if they were shooting free throws. By this I mean that you should have the same exact set up and routine every single time you do a rep. Think about how you approach the bar and how you set your feet and hands--it shouldn't change between attempts. I've found that the more you can ingrain a routine into your max lifts, the less you have time to think, which means the less time you have to doubt that you can make the lift.
For me, getting aggressive on a max attempt means shutting out any type of doubt or thought that the weight feels heavy. When I PR, its usually when I do my set routine of a quick stomp, grab the bar, and just let it rip. When I fail an attempt, it usually starts with me grabbing the bar and thinking "shit, this is heavy!" Of course form and technique is important, but you have to trust what you've practiced--when you set your hands on the bar you should have no doubt in your mind that you'll make the lift.
As Drywall said, Rage Against the Machine helps significantly as well.
Thanks for the write up, Anthony! Definitely a HUGE help. I am very cerebral and tend to think about every aspect of each lift seconds before I grab the bar and go. I think this is holding me back.
ReplyDeleteI am also still accustom to years and years of 'controlled' lifting at the gym.
...probably gonna talk to Derek about putting on some Rage Against the Machine as well.