Columbus Weightlifting

First of all, thanks to Ryan Kyle and the crew for putting on another great state meet in Sandusky.  The cleaning crew was amazing!!!

We had on our team this year, Mariah Minton, Nicole McDonald and Jamie Benjamin on the women’s side.  On the Men’s side, Bob Davis, Drew Dillon (Bob’s moms fav), Chris Feenstra (last second entry).

Mariah hit a total PR, Nicole went 3/3 on her clean & jerks and Jamie hit a PR on the C & J and was best women lifter in the meet!!!!

For the men, Drew hit a nice PR C & J of 153 and clean and oh so close missed 158 jerk that was locked out and wanted to be 3 white lights.

State Champions were Jamie, Bob, Drew and Chris which made the day go quite fast in the sweltering heat of the high school gymnasium.

On to the next meet and more PR’s for the crew.  Nice job Folks.

Mark

Mike Cerbus and I worked today in Ann Arbor with a great group of CrossFitters from Hyperfit USA learning the Olympic Lifts through our cues taught at CWLC.

See the pics at   www.hyperfitusa.com/

Four of our lifter’s video in Peoria, IL competing at Nationals.  Drew took a third place medal in the clean and jerk with a fourth place finish at his 1st Nats and Bob Davis finished fifth overall at his 1st Nats with a no decision PR clean and jerk at 171.  IMHO, he made the lift!!!…

Jami lifted well in her 1st Nationals going 5/6 tying some PR’s and Tony brought up the rear in his third Nationals!

We are pretty proud of all their performances on the National stage.

We are now getting ready for our Ohio State Meet July 17th in Sandusky, OH.

When I was thinking of how we teach Weightlifting to a newbie at CWLC, I realized that the cues that have been developed over the years are really boiled down to a few key words.  These words put the athlete in a position to be explosive.

So without further ado, we present to you our cues to the athlete and lifter alike that if followed, will put them in proper position to lift effectively and will allow them to chase their goals and dreams by being explosive through the Olympic Lifts.

1.  Set your metatarsels/tarsels directly under the bar

2.  Break at the hip and knee when bringing the body to the bar

3.  Put your weight towards the forefoot as if you are jumping

4.  Keep your arms straight and elbows out

5.  Knees extend by pushing thru the floor

6.  The hips and shoulders rise together

7.  Jump down or change in direction-(Thanks Lou!)

These are just a few of the words/cues to get the athlete started in the right direction using the Olympic Lifts.  Here are also some others to consider.

Keep your Hook Grip relaxed and Eye Gaze focused

Sweep the bar back into the body: 1st Pull

Bring your body to the bar: 2nd Pull

Pull from your fists/forearms when going under the bar

Stay on your heels during the jerk and keep your hands relaxed

Keep your elbows down during the jerk

Unweight the bar during the power position

and since I have been around a while, these cues reminded me of someone else with a few key words:

Now, these few key words brought me back to good ole George Carlin,  the great comedian, who is known for his famous few key words, AKA his Dirty words.   Click on the link to view his distinct brand of humor: George Carlin’s Dirty Words