FuBarbell

Great day @crossfit503 today! Thanks for all the athletes for coming out and hanging out for the day learning weightlifting. Portland city and people remind me on a mini San Francisco. Love it.

As you can see, my auto-timer skillz on the camera need some work. I jumped the gun on running back to the phone and ended up with this masterpiece! Lol

#FuBarbell #CrossFit503 #AttitudeNation #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Just landed in Portland, OR for my seminar @CrossFit503 on Sunday. Decided to drop into Vulkan Weightlifting located @CrossFitPE. Thank you for the warm hospitality. It feels great to have a place to shake off the travel when you land.

First thing I saw was this written on the floor. It was faint, but still very prominent. Guess who passed through here weeks before for a workout as well?

#FuBarbell #CrossFit503 #AttitudeNation #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Training sesh with Oxana (@oxanaslivenko) and Vasily (@polovnikovvasiliy). Their coach Vladimir (@vladimir.safonov) is observing in the background. Would’ve loved to watch Oaxana do some snatch and clean&jerking, but it seemed she was just hitting up some accessory work this day. @nikita789

#FuBarbell #RussianWeightlifting #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

I want to first off congratulate Lester Ho (@lesterhokw) in welcoming the newest addition to the Ho family — Lochlan Ho! Amongst practicing the new skill of intermittent sleeping, Lester was able to put together a post teaching us about the subtle differences in lever lengths.

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“When teaching the lifts, there is a stereotypical progression of positions taught especially when teaching within a group setting. Even for individual one to one coaching, each coach would have probably developed their positions they deem ideal for lifting.

Jonathan Wong (@iamjwjw) has been a student of Coach Wu (@wuchuanfu) for the last few years and has been traveling around teaching seminars with Coach Wu.

He’s in the states for the next few days which gave us a chance to sit down and go through a lot of Coach Wu’s theories and teaching progressions. It’s good stuff if you haven’t had a chance to take a look at it yet. You can find the syllabus on FuBarbell FaceBook page at www.FaceBook.com/FuBarbell.

I was flipping through the photos taken by @chalkmonkeycrossfit when I did my seminar last December in Pearland, TX @crossfitarmada. So amusing to see my “action shots” as I’m teaching. Some of my facial expressions are priceless.

Having troubles with your start position off the floor? Need to learn how to stay on your pull longer? Or, maybe you just want a little variety in your training? Try snatching/cleaning off a 2” deficit. Benefits of deficit work include:

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1. Because you will be in a slightly more upright position, the use of the legs to initiate the movement is more forced reinforcing a stronger start off the floor.

Got off Skype with Coach Wu (@wuchuanfu) this morning. He’s back in Singapore with his team now leaving behind some happy attendees from his seminars in London and Manchester.

FuBarbell athlete and coach Kristin Newman (@strength_geek) just competed this past weekend at the Northern Nevada Strongest Man competition and national qualifier. Having been involved in strongman for only a very short amount of time (this January), she not only qualified for nationals in the middle weight class, she also took second in the event overall! #moderndayphysicalculture

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1. Shoulder To Overhead 11reps/140lbs

2. Deadlift 275lbs 23reps/60s

3. Farmer’s Walk 150lbs/hand 80ft/10.2s

Analyzing the bar path is a quick and easy way for the coach or athlete to start painting a picture of how the athlete is moving. The bar path tells it’s own story based on the trajectory.

The bar path will usually express some “S” like shape (some coaches like to call it a straight pull, but there’s still some wave to it). Maintaining balance in the foot along with proper sequential initiation of the body starting with the legs then moving to the hips, back and shoulders will result in a bar path that’s tight while optimizing the levers of the body.