Zia Rohrbaugh

CrossFit Weightlifting Tours Israel

CrossFit Weightlifting toured Israel after a seminar Crossfit Modiin. Check our site to see where we will be next!

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Coach Burgener on hands and knees where Jesus was born.

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The christian/Catholic wing of the church that sits on top of the manger and site Jesus was born.

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Beau getting some snatching in at CrossFit Modiin.

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A painting of the slaying of a dragon…pretty cool.

The 10 Point Scale of the Power Clean

As a former Strength Coach at the High School level, as well as the head coach for the Weightlifting Trainer Course, I am always bombarded with requests of how to program to lift maximum weights. With beginners I don’t like to test and prescribe maximum weights. I prefer to teach technique, and I believe that a max will increase with technique improvement. Try as I may, athletes still want to be tested!! Therefore, I developed a 10-point scale emphasizing technique. The 10-point scale makes athletes concerned with proper technique during testing sessions. The idea is on a scale of 1 to 10, the lift is graded on technique, and weight can be added only if the athlete receives a specified number of points. For example, if an athlete lifts 100 kilograms in the snatch or the clean and is graded with an 8 or higher, the athlete is credited with the lift and may attempt a heavier weight. However, if the athlete is graded with a 7 or lower, the lift is not credited, and the last weight in which he received an 8 is credited. Of course, the athlete can attempt the lift again, especially if the score was a 6 or 7. If the lift was less than 6, the athlete would be given no additional attempts with that weight.

I used the 10-point scale with my former P-E classes, as well as my beginning Olympic lifters in establishing workout loads and intensities. I found that it has benefited all of the athletes that adhere to the system. It is also fun to watch my athletes use the 10-point scale during practice sessions; they have come accustomed to yelling out loudly: “6!!! ” or what ever they feel the lift is to be awarded. This allows for technique competition among the lifters, as well as allowing them to realize that the main emphasis in teaching the power related movements is technique, not the amount of weight they can lift. They come to understand rather quickly that when technique improves, so does the amount of weight lifted.

Here are the criteria for the 10-point scale of the power clean. You can make your own scale.

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THE SET UP: (2POINTS)

  1. Chest up
  2. Back tight and flat as possible
  3. Shoulders even with or slightly in front of bar
  4. Head straight ahead
  5. Weight distributed in center of feet or very slightly forward

 

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1st Pull: THE LIFT OFF (2” ABOVE KNEES): (2 POINTS)

  1. Initiate pull with legs
  2. Weight moves slightly back on heels (keep balanced)
  3. Keep bar as close to shins as possible
  4. Shins need to be vertical to floor with loaded hips
  5. Back angle stays same as set up until bar passes knees

 

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2nd PULL: FROM MID THIGH (LAUNCH) TO FINISH: (2 POINTS)

  1. Bar is in a position of power as last pix above
  2. From this position, lifter goes straight to the finish position
  3. Maximum acceleration and elevation is placed on the bar with legs and hips
  4. Hips need to be in a vertical position during this phase. No other thought process takes place here. Launch that sucker!! Be very aggressive! Position is the key!!

 

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3rd PULL: PULLING BODY DOWN AND AROUND THE BARBELL (2 POINTS)

  1. As you have created maximum acceleration and elevation on bar with legs and hips (end of 2nd pull)
  2. Hips are in a vertical position while you have finished
  3. Bar stays in the least line of resistance (area of the base)
  4. One begins pulling their body down and around the bar as their feet slide outward into the receiving position (beginning of 3rd pull)

 

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RECEIVING BAR (SNATCH) WHILE PUNCHING BODY DOWN INTO OVERHEAD SQUAT (RECEIVING POSITION) (2 POINTS)

  1. Fast turnover, punching body down
  2. Receive bar into a overhead squat position
  3. Chest vertical
  4. External rotation of shoulders
  5. Weight distribution from mid-foot to heel and balanced

 

TOTAL: 10 POINTS

In the 1970’s there was a research study that examined the short stature of child labors in Japan. The children were put to work at an early age doing work that involved lifting heavy objects such as hod for construction, etc. These researchers concluded that the major reason for the limited growth in these children was because lifting heavy weights broke down the epiphyseal plates (growth plates) of the long bones of the children which resulted in shorter stature than their peers. Another reason given, which was secondary, was that heavy lifting at an early age forced premature testosterone production early and this resulted in the closure of the plates. This fostered the myth of lifting weights at an early age stunted the child’s growth.

Retrospective studies done in the 90’s of the above research formed a different conclusion that the main cause of the stunted growth of these children was nutrition. It was mainly an agrarian culture with the vast majority of the children’s calories coming from vegetables and rice and very little protein. When this same cohort was studied some years later when more protein was introduced into their diet the children were found be the same stature as their peers.

Unfortunately this myth, like the muscle bound myth and full squats is harmful to the knees, still persist with those that want to believe the worst about strength training. Somewhat improbably, from that scientific finding and other similar reports, as well as from anecdotes and accreting myth, many people came to believe “that children and adolescents should not” practice weight training, said Avery Faigenbaum, a professor of exercise science at the College of New Jersey.

There is no data to support that lifting heavy weights will harm children other than injuries from inappropriate training and coaches errors in judgment. So what does the data from the NEISS (National Electronic Injury Surveillance Survey) tell us about injures to adolescence and youth and resistance training. The injury rate of adolescence Olympic weightlifter is 1.39 ( per thousand participants), youthful power lifters is about the same 1.38 and weightlifting injuries to football player in the weight room is .45. The NEISS data Report did not distinguish between injuries associated with resistance training and those associated with competitive weightlifting sports. Data were based on injuries that patients said were related to weightlifting exercises and equipment. It would incorrect to conclude injuries were caused by such activities and equipment. As a comparison to other injuries in youthful sports, the injury rate per thousand participants for HS football is 81.1, HS wrestling is 75, and judo is 542 (multiple injuries and times) and girls HS volleyball is 4.9.

Many of the reported injuries were actually caused by: poor training, excessive loading, poorly designed equipment, unsupervised access to the equipment, fatal injury of a 9 year old, where a barbell rolled off a bench press support and fell on his chest, and lack of qualified supervision

In an updated NSCA position paper (reference included), is that adolescence strength training is effective and safe with proper qualified instructions, safe equipment, etc.

Traditional area of concern for children is the potential for training induced damage to the epiphysis or growth plate. The epiphysis is the weak link in the young skeleton. The strength of cartilage is less than that of bone and damage to this area could cause the epiphysis to fuse, resulting in deformity or loss of growth.

The distal femoral physis is largest & fastest growing physis in the body.it contributes to approx:

– 70 % length of femur

– 37 % of length of entire limb

– 0.375 inch (1.0 cm) of growth / yr

– it fuses w/ metaphysis between ages of 14 & 16 yrs in girls and between ages of 16 & 18 yrs in boys.

The dark lines on the image below are the ephysis areas of the long bone of the thigh, the femur.

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A few cases have been reported* on epiphysis plate fracture. Most of these injuries were due to: Improper lifting techniques, deadlift, bench press, overhead press, and maximal lifts when not prepared, and lack of qualified supervision. ( reference cited)

Bottom line is that weightlifting (RT) is safe and effective for children and adolescence with the provisos that the exercises are supervised by qualified persons, with safe equipment and environment. The myth of RT stunting growth in children has been proven to be wrong, even though it persists in many aspects of the exercised community, including pediatricians. Fractures of the ephysis is a reality but very rare in a supervised and safe environment. There is increasing evidence that increases in strength from RT in children and adolescence is mostly from the neuromuscular system rather from the muscular system, but that is another topic.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034275/

http://journals.lww.com/cjsportsmed/Abstract/2006/11000/Weight_Training_in_Youth_Growth,_Maturation,_and.5.aspx

http://journals.lww.com/nsca-jscr/Abstract/2009/08005/Youth_Resistance_Training_Updated_Position.2.aspx

http://well.blogs.nytimes.com/2010/11/24/phys-ed-the-benefits-of-weight-training-for-kids/?_r=0

file:///C:/Users/Borden7/Downloads/Position%20Stand%20Youth%20Resistance%20Training.pdf

*Rowe, PH, “Cartilage fracture due to weightlifting” Brit J Sports Med. 13:130-131. 1979

Artical written by: Dr. Borden

 

 

Saturday – 09/20/2014

Olympic lifters

  1. snatch meet conditions: work up to what a normal opener would be. then take 3 attempts to get a max for day.
  2. clean and jerk: same as snatch

CrossFitters

Strength:

1: Clean deadlift: Work up to 10 RM. 1×10 reps @ 95% 10 RM, 1×10 reps @ 90% 10 RM.

2: RDL: 3 sets x10 reps. This should be done around 90-95% of your 10 RM you established on Tuesday.

WOD: With a partner, complete the following for time:

Run 800m
80x front squats (185#/125#)
80x sandbag front squats (80#/60#)
60x power clean (155#/105#)
60x sandbag clean (80#/60#)
800m run
*Only 1 barbell and 1 sandbag between the pair.

 

Friday – 09/19/2014

  • rest day 

CrossFitters

Strength:

1: Snatch- (1x 80%, 1×85%, 1×90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.

2: Clean&Jerk – (1x 80%, 1×85%, 1×90%) x 3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.Front squat 5RM

3: Front squat – Work up to a 5 RM

WOD: Complete 3 rounds for time of:

-5x rope climb

-10x 2-arm KB squat clean (53#/35#)

-15x toes to bar

Conditioning:

1: 1,000m row all out (threshold pace)

Rest 5 minutes,

2: 500m row all out (threshold pace)

Rest 5 minutes,

3: 250m row all out (threshold pace)

 

 

Thursday – 09/18/2014

Weightlifting Program: 

1. snatch: work up to (70%x1, 75%x1, 80%x1)3

2. clean and jerk: work up to (70%x1+1, 75%x1+1, 80%x1+1)3

3. 100 sit ups 

 

CrossFitters:

Active Recovery Day

Wednesday – 09/17/2014

Weightlifters

  1. snatch: 50% x2, 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1., 80%x1, 85%x1, 90%x1
  2. clean and jerk: work up to 90%x1x2
  3. pause front squat: 50%x2 60%x2 , 70%x2, 80% x 2, 85%x2
  4. snatch pulls: 70%x3, 80%x3, 85%x3, 90%x3, 95%x3
  5. 100 sit ups

CrossFitters

AM: 

  • Push Press: 3-5 sets x10 reps within 10% of 10RM on Monday.
  • Squat: 3-5 sets x10 reps within 10% of 10RM on Monday.
  • Pullups: 3×10 AHAP
  • Press/military press: 3-5 sets x10 reps within 10% of 10RM on Monday.
  • Abs


PM:

“The Seven” – 7 rounds for time of:

  • 7 handstand push-ups
  • 135-lb. thrusters, 7 reps
  • 7 knees-to-elbows
  • 245-lb. deadlifts, 7 reps
  • 7 burpees
  • 7 kettlebell swings, 2 pood
  • 7 pull-ups