FuBarbell

The crew at The Lab CrossFit wrapping up a fun and exciting day! Seattle is done and done. Thanks everyone for bringing such positive vibes and energy.

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Portland, OR. Portland has been a fun little adventure. Seems like I hit the weather lottery. Turns out they haven’t had this kind of snow in the area since 2006! Thank you to everyone who braved the storm to come hang out with me for the day and even bigger thanks goes to Dawna, Alex, Dennis, Ashley and Matt for making sure I got to and from everywhere safely! You guys are bomb diggity.

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Rex Tuller, age 8, started coming a little over a year ago with his big brother Mason while we were still out in the parking lot.

Being very involved in athletics, the goal was to provide the boys with a skill set that would transfer to their sports and also allow them the opportunity to learn as they engaged in a structured hour of movement. The future is upon us.

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Conversation is the medium that bonds us together. I find through daily conversations with friends and colleagues is when thinking becomes elevated and creativity is spurred like kindling a flame.

Coach Wu, Singapore’s national team weightlifting coach and former Chinese weightlifting team athlete, has been graciously spending time with me over the weeks breaking down Chinese weightlifting theory and practices. It’s been great to learn about the thinking and practices being held by the other half of the world.

The “Snatch Squat Press” is a great tool to help reinforce the snatch lockout and develop positional strength in the hole. Use it prior to snatching to help prime the lockout or at the end of the workout as a strength assistance piece.

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How can you tell if you have legs built for weightlifting? We call this the “HK No Hands Get-up” test.

Step 1: Smile

Step 2: Place your leg(s) underneath you

Step 3: Effortlessly, stand up

For the record, she can do this with or without weightlifting shoes. And yes, we make her do this over and over again ‘cause it is just that amazing.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique #strongwomenarebadass

The key to adult learning is repetition, especially for my masters athletes who are picking up Olympic-style weightlifting later in the game. Quality repetitions over lots of volume in the mid range intensities will help lock in those movement patterns. Masters athlete Marilou Seiff demonstrates how patience and practice makes PRs with her 73lbs hang snatch PR. Oh, and I tossed in a snatch balance at the end ‘cause those looked really good too. Legits.

Another weekend another city! I got to stay local this weekend hanging out at CrossFit Danville teaching a snatch clinic. A very eager and alert group for so early in the morning! Big thanks to everyone who came to play today. See you guys next month!

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

FuBarbell Saturday club Part 2.

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FuBarbell Saturday club Part 1. We’re 6 weeks into a hefty strength cycle and all the kids are looking stronger already. Congratulations to Hannah Kang for her 125lbs/57kg snatch and 168lbs/76kg clean PR and Brandon Tom for his 185lbs/84kg snatch PR captured during today’s practice.

#FuBarbell #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique