FuBarbell

Full house today at King CrossFit! New concepts were shared, practiced and then applied. Some great movement happened and what a fun group of athletes to be around. Thanks everyone for coming out today. You guys get me so pumped up!

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Coach Wu (@wuchuanfu) asks the seminar participants a question, “Of the two movements I just did, which one do you think is faster and why?” @iamjwjw

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Thoughts?

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) demonstrating depth jumps to train reaction time and explosiveness of the quads along with finding balance and support in the landing position. How you land during these jumps is an indicator of what position your body will default into when you snatch and clean.

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) snatching 120kg/264lbs at a bodyweight of 70kg/154lbs. With very little time to train these days, he says he hasn’t attempted a weight this heavy in five years. Still very smooth.

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

When your quadz cast a shadow over your knees. That’s the #quadlife. @wuchuanfu @jamiejoyce2

#FuBarbell #ChuanfuTraining #ArtOfPower #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) demonstrating the clean “fa li la” (panda pull) using the quads to push the bar up and lats to finish the extension. The Chinese use this exercise to develop tempo, timing and gauge momentum on the barbell. @iamjwjw

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) demonstrating loading of the quads and coordinating the lats through the first pull.

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Starting Sunday with a 8kg PR on my back squat with 131kg/288lbs on the bar thanks to Coach Wu (@wuchuanfu)! Squatting over 300lbs feels within reach again. @iamjwjw

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) in the house at Torrance CrossFit (@torrancecrossfit)! Getting the day started with some introductions. Cameo by Jaime Hagiya (@jamiejoyce2). Great to see her on the mend and back in action!

#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

Coach Wu (@wuchuanfu) has officially landed in LA! I’m on my way down to meet up with him now. This is going to be a great week for everyone involved. But without further ado, here’s the last piece of the Chinese methodology Back Squat series by Jonathan Wong (@iamjwjw).

Tempo:

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The tempo (or movement rhythm) which an individual performs the Back Squat is critical to skill and strength transfer to the Snatch and Clean & Jerk.