A Crossfitters Guide to the International Weightlifting Championships

The International Weightlifting Championships begin tomorrow. This is the first time the US has hosted the combined men's and women's event. The best of the world have convened in Houston vying for the podium and spots in next year's Olympics.

A few basics. 

• The sport is not called Olympic weightlifting. It's just weightlifting.

• All the weights are in kilograms. Multiple the kilos by 2.2 to have the equivalent in pounds. If you're more of a visual person the plates are color coded. Green is roughly 25 pounds, yellow 35, blue 45 and red 55. The women's barbell weighs 15 kilos (33 pounds) and the men's 20 (44 pounds).

• There are two lifts. The snatch and the clean and jerk. The snatch uses a wide grip on the barbell and in one motion the bar is taken from the ground to overhead. The clean and jerk is two pieces. First the bar is brought from the ground to the shoulders where it must become stationary. From there the athlete drives the bar to a locked out position overhead. You cannot press out either lift. The lift is not completed till you can show control with arms, hips and legs not moving.

• Each person gets three attempts at the snatch, then three attempts at the clean and jerk. Their best snatch and clean and jerk attempts are combined to make their meet total.

• Two hours prior to lifting the athletes are weighed to verify they are the correct weight. The athletes in each weight class are divided into sessions based on the weights they submitted as a possible total for them. The A session are the top lifters. Then it goes down to B and C, etc.

• ESPN3 will have only the A sessions live. Various other media outlets will let you follow along. 

What to watch

If you want to see tiny women who can squat more then you Tune in for the A session of the 48 kilo females this Saturday at 5:25pm (all times are Central Time) or the 53k class Friday at 2:55pm

The US's best chance at a medal Our female lifters are more competitive on an international level then our men. Jenny Arthur will lift Friday the 27th at 2:55pm and Sarah Robles Saturday the 28th at 5:25pm.

A 15 year-old from South Carolina You may need to be creative to see his session, but his lifts will be found on Instagram immediately after (#2105wwc). His session begins at 7:25pm on Sunday the 22nd.

Crossfitters who weightlift Three names you should recognize here. Annie Thorisdottir and Katrin Davidsdottir will be lifting Tuesday the 24th at 8:25pm. Sara Sigmundsdottir competes Friday the 27th at 8:00am.

An exciting session of men battling it out Current American Record holder Jared Fleming and Kendrick Farris lift together Thursday the 26th at 10:00am

Her name is really Martha? Mattie Rogers will be taking to the platform Wednesday the 25th at 7:25pm. 

Men who will lift all the weight Caine Wilkes, our number one male lifter, competes Saturday the 28th at 10:00 in the B session. The A session of the 105+ lifters begins at 2:55pm. 

Lydia Valentin She's beautiful and freakin strong. She lifts Friday the 27th at 2:55pm.

Event Website

American Masters Championship Meet Review

It's been five months since my last trip to Savannah. Prior to my last trip I had spent a frustrating couple of months training alone in my new home. My routine was off, I had no programming to follow and I was unfocused. Lifts that had been routine prior to our move weren't even close to happening. I was nervous and was hoping that a miracle would happen when I got out onto the platform for the Masters Pan-American Games. There was no miracle. I bombed out on my snatches and sat teary eyed in the crowd watching the ladies of my session clean and jerk.

That meet became a turning point. I realized I needed to be mentally stronger.  I needed a focused training plan and a nit-picky coach who would help me fix the nagging faults in my movements. I was going to be focused and see how far I could take my weightlifting.

Event Details
The event was held at the Anderson Cohen Weightlifting Center in Savannah, GA. This facility has to be close to a one-of-a-kind in the country. It's part of the Chatham County Recreational Department. For $20 a month you have unlimited access to platforms and top end bars and plates. It operates as an open gym, but coaching is available for no additional fee. The coaching staff is led by Michael Cohen. An Olympian himself as well as a two time Olympic coach. Coach Cohen is who started me on my path from crossfitter to weightlifter.

But back to the event. The event ran from November 12-15th with several sessions each day. The competition was held on a single platform with eight warm-up platforms available. As this was a National level event, the competition bars, weights and scale are certified and National level referees run the event. For Master lifters this means your totals can be used to qualify for International events as well as the Masers Nationals also being held in Savannah March 2016. I lifted on Saturday afternoon and can only speak for the day I was competing. Weigh-ins ran on time and my session of lifting was only a few minutes behind schedule.

The event brought a couple hundred participants from across the country. Lifters range in age from their 70's to barely 35. Experience levels also run across the same spectrum. Split snatches and cleans are not foreign sights. 36 individuals set new event records which made for some exciting sessions.

The entry fee for the event was $65. A National level event includes the requirement of drug-testing and so entry fees reflect that in the price. There was no live-feed, up-to-date results page or photography offered. Event shirts are an additional cost. Food is available on site. Locker rooms contain a sauna, showers and changing areas. Weight class winners received medals and the best lifter in each age went home with a nice plaque.

Love shirt from Ladies Lift Here

My Results
My goal was to lift a 163 total and qualify for Senior Nationals. I jammed my thumb severely the week before the competition. The knuckle was still swollen and I was unable to hold a hook grip to the top of a snatch. This concerned Coach Cohen who was handling calling my lifts and he chose to start me low. Snatches went 59, 63, 66 resulting in the first time I've ever gone three for three at a meet, a 2 kilo meet PR and a American Masters record.

Going in to the cleans I knew I needed a 97 to make the qualifying total, a one kilo all time personal best. Coach agreed to let me go for it if I made my first two lifts. Again he opened me conservatively with an 85. I was following myself and sat in the back while several weight changes were called. I came out to lift 92. It was an easy clean, but the jerk was out in front and my back leg buckled. I was caught off guard. I haven't missed a jerk in weeks and certainly not at this weight. Came out to try it again. It was an even easier clean but again the jerk was out in front.

I ended winning the 58 kilo class and best lifter for the 35 year-olds. I broke three records; snatch, clean and jerk and total. I walked out to take my last two lifts hearing my daughter yell and cheer for me. I stood on the podium and smiled at my husband who was proud of me. It was a good meet.

Singlet Adidas from Hookgrip

My Favorite Things October Edition

October brought a visit from my mom-in-law, weightlifting meet at MDUSA and a whole lot of time spent at physical therapy trying to strengthen and relearn how to use my right shoulder.

Training I've Loved

• Downloaded some Barbell Shrugged podcasts for my drive home from the weightlifting meet. Mind Gainz: The Psychology of Strength and Conditioning is one of the best hours I've spent in a long time. What I keep replaying in my mind is the line about hating bumper plates. That their use implies that you think this lift isn't going to happen and you may need to drop the bar. I keep telling myself that if you put it on the bar you're going to lift it. I've PR'd my back squat, jerk and front squat triple since listening. If you're not taking your mental preparation seriously you're missing out on a key training element.
• Physical therapy, or getting an expert to watch you move and then doing what they suggest. I have a reoccurring shoulder issue and have been through PT several times. This time I've gone in with the attitude of an athlete who wants to keep moving for years to come, not just getting some relief so I feel better right now. Most days I leave cursing the therapist and mentally drained from having to think so hard to move my shoulder correctly. The goal is to strengthen my traps and upper back and to make the correct movement pattern sink in.

Good Stuff to Eat and Drink

• My mom got me this Black Raspberry Green Tea while in Savannah at what my family dubs the fancy gas station. I love having a cup of this in the afternoon. And if you're ever in downtown Savannah, GA looking for a place to buy wine, cheeses, gifts and coffee head to the Parker's. Seriously.
• I had a butternut squash and other vegetables that needed to be used so I made soup. This recipe is a great place to start and then improvise with what you have at home. I tossed a chopped red pepper, several stalks of celery and carrots in butter and cooked till they were soft. Threw the cooked veggies in a crock pot with a couple cans of coconut milk, the roasted squash and chicken broth and then used my stick blender to make it smooth. You could add chicken or sausage to make the soup a little heartier.

Workout Apparel/Accessories

• I have developed traps and lats and not much boobs to speak of. Sports bras are a pain in the ass to fit. They are too tight underneath my arms, are baggy in the cup or don't have enough padding and you give everyone a show. These Under Armour sports bras are my absolute favorite. Adjustable straps, good fit and some padding so I look like I have a chest. I have gotten my last two at the outlet mall and I paid around $35 for them. I wear an XS or Small. The blue one pictured I've had for over a year, worn once a week or so, and still is in great shape.
  

Meet Review-MuscleDriver USA Fall Open 2015

I competed this weekend at the Fall Open held at MuscleDriver USA in Fort Mill, South Carolina. The event is held at the training facility for Team MDUSA, home of the 2015 National Champion teams for both men and women as well as 4 individual 2015 National Champions. MuscleDriver is a supplier of weightlifting, power lifting and Crossfit equipment as well as the manufactor of Pendlay barbells.

Event Details
This is the second time I've attended a meet at MDUSA. Both times the meet ran on time with lifters weighing in and session's beginning as scheduled. The warm-up area is separated from the competition platform. Video and sound is available in the warm-up area but it is best to have a handler/coach to be on the lookout for you.

Eight warm-up platforms are set-up with ample plates. Pendlay bars are used both in the warm-up area and as the competition bar. Locker rooms are available. There is plenty of spectator seating and the MDUSA commentators and music between lifters keeps the atmosphere fun.

The participants range from novice to National Champions. Teenagers to Masters. MDUSA coaches and lifters serve as judges and coaches for many athletes. For some this was their first meet. Clad in t-shirt and brand new lifters they were hoping for their first meet total. Others saw it as last chance to qualify for the American Open.

The $50 entry fee got you a t-shirt, samples from Gnarly Nutrition, a MDUSA sticker and a full lunch from the food truck set-up in the parking lot. Water and fruit were available in the warm-up area. Event sale prices were available on MuscleDriver and Pendlay equipment. What it didn't give you was a free live feed of the event, which is my only complaint. Previous meets were shown live on the MDUSA youtube page. This was the first time the feed was shown behind the paid subcription service of FloElite. If friends and family wanted to watch the event it cost $20 for one month of access.

My Results
Made weight easily (57.2 or around 125 pounds). Opened with 61 kilo snatch. Made it but rushed it off the floor. Missed my second attempt at 64 out in front. Came back and made it for a one kilo meet personal record. Clean and jerks are my favorite part. I didn't have someone to count attempts and a coach in the back jumped in to help load the bar and count. Unfortunately this led to my last warm-up being 77 with my opening attempt at 88. I made it easy but not prettily. Also made my second attempt at 91. Went for 94 for my final and it was my usual. Lack of patience as I pulled the bar off the ground and missed the lift out front. Ended up 5th overall by Sinclair score. I'm happy with my final snatch attempt. It felt like a good lift using what I've been focusing on in training.

I enjoy competing at MDUSA. It's an opportunity to see national level lifters and coaches as they warm-up and lift. You are exposed to their coaching cues and can see lifters of a high caliber in action. Since most of my training is alone it's nice to spend the day with other lifters and talk shop.

My Favorite Things September Edition

I haven't lived this far north in years and I forgot how wonderful fall is as a season.  Cool weather means we've opened the windows up and I have a reason to wear a scarf again. K in all five years on this planet has never lived anywhere where fall happens. She's excitedly pointed out the leaves changing on our way to the bus stop. Hope her enthusiasm stays as she's helping rake the yard.

Training I've Loved

• Establishing a one rep max in 5-6 sets (think big lifts; squats, deadlift, bench press). I am guilty of slowly creeping up when maxing out my lifts and finding myself tired by the time I'm near my maxes. My training has called for me to establish a one rep max front squat in 5-6 sets and I find that by taking larger and less jumps I have more in the tank. I'm coming for you 250 front squat!
• Russian twist on the GHD. A fun variation to a traditional ab exercise.  Engages the spinal erector muscles, turning ab work into back strengthening work as well. You can hold onto a plate, kettle bell or wall ball to scale this up.
• Single arm dumbbell press. I re-injured my right shoulder and bicep this month and it was a good reminder to focus on single arm dumbbell work. Using dumbbells rather then a barbell allows you to focus on using your arms independently and works to correct any strength imbalances you may have.

Good Stuff to Eat and Drink

• Quaker Oats Steel Cut instant oatmeal Quick and yummy. I usually make two packets at once and add a handful of whatever berries we have around.
• St. Francis Red Splash 2011 The in-laws serve St. Francis Cabernet for holidays. This is a cheaper blend that I found at Fresh Market for $9.99

Workout Accessories

• Ladies Lift Here 3/4 sleeve baseball shirt and off-the-shoulder sweatshirt. Well fitting and supports an awesome group of women promoting the sport of women's strongman competitions. It looks like they are no longer available but follow their facebook page where they announce limited quantities of apparel and merchandise. 
  

Diet choices

I posted this to Instagram a week ago, but wanted to give more details. No need turning Instagram into a blog post.

I get asked often how I eat or what supplements I take. I'll start with the don'ts. I don't take protein or other supplements. I don't eat paleo. I don't count calories or track macro or micro nutrients. I don't drink pop. I don't look at certain types of food or food groups as off limits. I don't eat out very often.

And the do's. I do drink plenty of water, close to a gallon a day. I do sleep 8-9 hours a night. I do eat lots of vegetables. I do cook. I do train around two hours a day. I do drink alcohol. I do make sure there are quick snack choices always available.

When prepping to compete I eliminate the alcohol and limit my carbs to just vegetables. I have more specific details for the day before and day of a competition. I'll save that for another post.

If I could wave a magic wand and give you handstand push-up powers I would

One of the hardest things as a coach is watching an athlete be in the midst of competition and not be able to complete something. If I could will the bar over your head, magically make your pull stronger, use mental telepathy to remind you to pull under or punch you wouldn't being standing there frustrated. Since my magic wand seems to be lost, here's some pointers to help you get that first handstand push-up.

You will need to have the strength to hold yourself upside down. Push-ups, bench press, strict press, dumbbell and barbell rows will all help you gain that strength. A close grip form will best transfer over to the handstand (which is what we are trying to do). Keep your arms and elbows close to your sides. We want to work your triceps, back and shoulders. The narrower the better. You are doing these movements to gain strength. Stick to the most challenging version or heavier weights for small sets.

Then you'll need to get comfortable being upside-down. Practice a good static handstand. Hands go to the floor with arms locked out. Kick up to the wall keeping legs together and pushing up out of your shoulders, making yourself as tall as possible. Look behind you.

 

Once you have a reliable handstand you can begin practicing the push-up piece. This is an upside-down strict press. So while it is tempting to look down at your hands, think about how silly it would be if you looked up at the ceiling while pressing a barbell. Begin by lowering your body to a pillow or several pillows. Keep working on the strength pieces and with time you will get the full movement.

Notice how I didn't explain the kipping handstand push-up? I believe that like the pull-up, it is safer and most beneficial to the athlete to be able to do the strict version before attempting the kipping.

If you are looking for a specific routine please reach out to me and we'll see what we can come up with.

Unsolicited thoughts on 15.4

It's finally happened. An RX movement paired with an RX barbell weight. With week four they've  made it clear that if you want to play along with the RX version of the open you're going to need to be able to move both body weight and barbell weight. Like last week many will spend the weekend trying to get their first handstand push-up.

Here's a couple of my thoughts. It's awesome that you are working on expanding your bag of tricks. There's an abundance of video tutorials and a good coach can help you give this movement a try. Keep in mind why you workout to begin with; to be better living life, to be pain free, move better, look good in a bathing suit, etc. You joined a gym to get a workout in and then pickup your kids and chase after your dog. If the barbell weight is your one rep max or close, if push pressing a barbell overhead and achieving a good overhead position is a challenge, then get a great workout in and tackle the scaled version. Handstand push-ups are not exactly high on the functional movement list. They are more circus trick then something you would ever need to do in real life. Take the opportunity to try a new skill and then get a good workout in.

And my second thought. Just like any competition there is a standard for this movement. Hold yourself to it. I've competed next to women who have argued and cried in the middle of a workout because the judge held them to show control at the top of the handstand push-up. Have some integrity. If you can't do it correctly then do the scaled version. Scaled is not a dirty word. It's making the workout appropriate for where you are today. 

It should be fun.

Often I read someone's blog and think yes! that's exactly how I feel. This morning it was this short article by Alli Moyer on Breaking Muscle. She was mulling over the question did her training bring her joy.

“Does it bring you joy?” (He was referencing my newfound love of Olympic weightlifting and CrossFit)

“What do you mean?” I asked.

“Well, does it make you happy? Do you like to do it?” he replied.

I spent Saturday morning working on my lifting technique. The weekends ahead are full of Crossfit competitons, and then the Open begins. My goal is to qualify for Regionals.

All of this brings on stress, and once in awhile I ask myself is it worth it? When my hands and knuckles ache from spending hours gripping onto barbells and doing countless pull-ups. When I can't count all the bruises, and the foam roller has me grimacing in pain. When I pull on layers of clothing to stand in a cold warehouse all morning, you find yourself scratching your head thinking why do I do this to myself?

I think Alli has it right.

"Our lives are filled to the brim with shit we don’t want to do - work, appointments, and errands. Training is free time. It should elevate, stimulate, inspire, and speak to your soul. It should energize you, not drain you. It should be fun. It should not be on the list of things you have to do, but on the list of things you want to do."

I want Crossfit and coaching and competing in my life. Some days are frustrating, and the bruises hurt. Nothing can beat the feeling of snatching your body weight over your head, watching a client move their body in a way they never thought possible, or a friend reaching a goal.

“If it makes your heart happy, then it’s making you better, and if it makes you better, then it’s worth the time spent.”



Yep they're ugly, but I love these shoes-Topo RX review

Yes they look like your feet have a perpetual camel toe. I promise you get over it fast.

I've had my Topo RX's since early August 2013. I think that makes me an early adopter or something like that. Wore them around the house for a day deciding if I was ok with wearing them in public. Then I realized I was a big girl and I took the plunge and wore them to coach and train.

I love these shoes. I love these shoes more than any Merrel or Innov8 I've owned.



I have worn these shoes to run 5Ks and obstacle course races.

I have worn my Topo's for Olympic lifts and long metcons. I've worn them in Crossfit competitions when having one pair of shoes that can do anything is hugely important.

I wear them when I am going to stand on concrete to coach for 3+ hours.



The strap across the top provides added support and the wide toe box gives you the ability to grip and feel the ground when lifting.

There is one caveat. You can't climb a rope in them. I tried it once. Went up a few feet, fast roped down and it tore up the soft sole. Rope climbing isn't a routine part of my workout so when I know I'm doing it I pull out my Innov8 Bare 210s. They seem to be impervious to rope climbing destruction but in my opinion useless for much else.

I've seen and tried on the newest version of their running shoes, the Run ST. They kept the wide toe box and comfortable sole and got rid of the separated big toe. Not sure if they will be making the same updates to the RX model. I'd suggest it. Just don't get rid of the velcro strap.

To Open or not to Open

Crossfit announced the dates of this year's Open competition and social media is buzzing with the news. I think it's important for some to hear this.  Just because you Crossfit does not mean you have to do the Open.

People follow a functional fitness program for a variety of reasons. They want to lose body fat, they want to keep up with their kids, they enjoy the atmosphere of the gym, they like pushing themselves to do new things, and some to take their skills outside of their own gym and compete against others.

You are not weak, selling yourself short or some kind of Crossfit-fake if you don't do the Open. It is a stressful, multi-week competition designed to crown the fittest on Earth. The idea of training for something that you have no intention of winning is a tough pill for some to swallow.

All that aside, the Open can push you to try movements and weights you never thought possible. My fondest memories of the 2013 Open are the elation of watching a friend get a weight over her head she had never done before. She had won her Open.

It's cliché. Each day you walk into the gym your biggest competition is yourself. Approach the Open the same way.

Runner or not?

I can't decide if I should call myself a runner or what.  I like to run.  I'm pretty good at it.  And I do compete in races.  I guess that makes me a runner.  Moving on...

 

I ran the bridge run downtown Savannah this past weekend.  Really enjoyed myself.  My goal was to race the 5K and finish around 24:30 and than take my time with the 10K and be around 55:00.  I ended up placing 6th in my age division with a 23:53 and a 53:55.  I'm happy with my times and that I ran both races as I'd planned.  I took my own advice and placed myself near the starting line for the 5K.  There were a lot of people in costumes and out for a good time.  I wanted to run fast and hate dealing with traffic.  Unfortunately I was pretty tired in between the two races and didn't get near enough the start for the 10K.  I dealt with people running back and forth across the road, stopping to talk on their phone, adjusting their costumes and playlists, and lots of walkers.  Really annoying.

What is also really annoying is the shirt I got for bringing in a donation for Toys-for-Tots. It's a Mizuno dri-fit shirt.  I was actually pretty excited by it and wore it this morning to workout.  It sucks.  It doesn't let you skin breath and I was a sweaty mess by the time the warm-up was done.  I'm not the only one who felt this way.  A friend from the early morning class wore his shirt this morning and had the same complaints.  I guess you can't gripe to much about a free shirt.

Taking the plunge this afternoon and registering for Garage Games One in February.  And I'm going to go for it and register for the RX division.  Everyone pray there are no muscle-ups!

A good kind of ache

Day 3 of competition WOD's completed.  Making sure to take plenty of time to stretch, warm-up, etc.  Taking tomorrow as my rest day.  My shoulder needs a break from all the overhead lifts this week.

I have a lot of time on my hands at night, and I usually end up on youtube watching crossfit clips because I'm a dork and find it entertaining.  Found several of the Garage Games One from last year.  It looks like a fun mix of WOD and obstacle course.

Got to do some sprinting today.  I love getting up on my toes, arms pumping, going full out.

I'm looking forward to Saturday.  Early morning bridge run with a new women's running group I found, yoga and than a workout.

Taking the leap

Today is day 1 of training for my first crossfit competition.  Still haven't quite wrapped my head around the idea of competing.  Somehow running a full marathon seems less intimidating that competing.  There's something about thinking so highly of yourself that you want to compete that I am struggling with right now.  And the idea that I know I'm not going to be the best/win so why am I bothering?

So today's workout:

COMPETITION WOD:

STRENGTH:

A.) Snatch:

3X1@80%, 1X1@85%, 1X1@90%, 1X1@95%, 3X1@90%, 2X1@85% – rest 30-60 seconds.

60, 65, 70, 75# felt light, need to reevaluate my 1RM for snatch

B.) Clean & Jerk:

3X1@75%, 1X1@80%, 1X1@ 85%, 1X1@90%, 3X1@85%, 2X1@80% – rest 30-60 seconds.

100, 105, 110, 115#

****You must perform all of “A”, and then all of “B”. Then immediately into the Conditioning portion.****

CONDITIONING:

3 Rounds:

10 X Burpee Broad Jump
20 X KBS (Heavy) 35#
15 X Pullups (C2B if possible)
10 X Thrusters (Heavy) 85#

20:07 I suck at pullups.  I missed a clean in the last round of thrusters or I would have had it less than 20 minutes.

 

 

The conditioning felt like I was back struggling when I started crossfitting back in March.  This is heavier and a little crazier than I've ever worked out.