Coach Buck will be on 98 Rock this morning (Thursday) at 8:30 am! 98 Rock- LISTEN or Watch it LIVE!
So you wanna be fast…
By Coach Eric
Efficiency tips to increase your WOD speed
***Disclaimer: In order to implement the following efficiency tips you MUST currently be
performing the movements with exceptional technique. Once the weight reaches a level that causes you to lose proper technique, you can no longer perform the efficiency tips.***
Power Cleans- Find a comfortable stance between jumping and squatting. Keep your feet in this
position throughout the movement. Make sure that you’re using your hips and not your arms to
get the bar up. Once the bar reaches your shoulders and your elbows pass through, STOP and
press the bar back down (do not waste time with the bar resting on your shoulders). On the way
down don’t just let gravity take the bar to the ground, actively push the bar down.
Snatch- Keep your feet in the receiving stance. You lose seconds every time you move your
feet. Just like the clean, once the movement is completed, pull the bar back down (be faster than
gravity). Keep the bar close to the body on the way up and especially on the way back down.
If you start swinging the bar, you will lose the ability to pull the bar back down to get set up
for your next rep. When you start dropping the bar, don’t waste time setting up for the next rep.
Place both hands on the bar at the same time and GO!
Toes2Bar- Think of it as knees to elbow and flick of your feet up to the bar. When bringing
your feet down, pull straight down and point your toes behind you to set back up for your next
rep. DON’T swing your feet back down. It will slow you down and maybe even throw off your
rhythm all together.
Kettle Bell Swing- Make sure you’re using your hips and not your arms. You WILL tire quickly
if you use the arms. Swing out on the way up but actively pull straight down keeping the bell
close to your body on the way back down. It will save seconds on each and every rep.
And last but not least…….
Chalking!!- This is for all you chalk junkies out there. Many people abuse the chalk. First of
all, every time you chalk your hands, that is a minimum of 5 to 8 seconds added to your time.
“But Coach, sometimes we need to chalk right? Yes. When your hands get sweaty you do need
to chalk, but it is meant for just that. We don’t have to paint our hands in chalk, just a quick pat
of the chalk bag will do. I see a lot of people getting dependent on the chalk and will go back
between every rep. I promise you are not that sweaty, unless you are Coach Buck, he’s a pretty
sweaty guy.
If you’d like more advice with any of these tips, don’t hesitate to ask me. As I stated before, you
MUST be proficient in the movements prior to implementing the efficiency tips.
WOD
A1) 12 min to find your 1 RM Power Clean
(Score best clean)
B1) Row- 30 seconds on, 30 seconds off, then 1 min on 1 min off x 4
(The coach will start the clock, you should go by the clock on the wall not the clock on the rower)
(0-:30 you are rowing, :30 to 1:00 resting, 1:00-2:00 rowing, 2:00-3:00 resting then repeat)
(Score is total calories)
C1) 40 Abmat Sit ups
50 Hip Extensions
40 Abmat Sit ups
(no score, for strength not speed, focus on position during the hip extensions)
Fred approaching his bar as Gina and Mike D lift hard and fast!
Competitors WOD
A1) 14 min to find your 1 RM Power Clean and Jerk
(Score best clean)
B1) Row Max Calories in 1 min then rest 1 min x 6
(Score is total calories)
C1) 30 Toes to Bar
50 Hip Extensions
30 Toes to Bar
(no score, for strength not speed, focus on position during the hip extensions)