Check this out:
“Upper” refers to power calculations made from after the double-knee bend to the top of the pull for the relevant lift.
Source: Garhammer, J. “Power production by Olympic weightlifters“. Med. Sci. Sports Exercise 12(1):54-60, 1980.
Pretty cool hay? Found it over on the Cathletics forums
Progress with the quad is definitely being made. Power is now transferring through it an my back squats are climbing back up (now comfortably doing 3 sets of 3 at 95kg-was doing 3 of 3 at 105kg before the incident so still a ways to go, but much improved from not being able to do 75kg a few weeks back). The bigger problem is going to be recovering from this week-getting so far behind schedule meant that this week was really our first chance for a heavy week giving my body just 7days to recover before the competition.
For those of you who are planning on coming out and watching, it is going to be held at Semiahmoo Secondary School-1785 148TH St. in Surrey. You can pretty much just go all the way along 152nd to get there. I’ll weigh in at 1pm and then don’t compete until 3pm so aim to be there by 3.
The 58kg (my category) and 63kg women will be competing together. I’m not sure how many people have signed up, but I know alberta is sending some athletes as well. How it will work is at about 2:50 all of the lifters will line up and get introduced. The first lifter will then do their first attempt at 3pm. The order of the lifters will depend on the starting weights. So for instance, if there were 3 lifters with the following attempts scheduled:
Lifter 1-50kg, 53kg, 56kg
Lifter 2-57kg, 60kg, 62kg
Lifter 3-50kg, 55kg, 58kg
Lifter 1 would go first, if she makes her lift, lifter 3 would then have 1 minute to complete her lift, if lifter one missed her lift, she would have the option of either repeating it after lifter 3s attempt or increasing the weight (you can never go down in weight only up).
Lifter 1 would then take her second attempt at 53kg, if she misses her second attempt, and chooses to re-due it, since she will be following herself (because there are no other lifters attempting the weight) she will get 2 minutes to do the next lift, if she made her second attempt, then lifter 3 would have one minute to do her second attempt.
Lifter 1 would then do her third attempt at 56kg, even if she misses it, she does not get anymore attempts (you only get three tries in total regardless if any of them are successful or not). Lifter 2 would then have one minute to do her first attempt (so lifter one would have finished all three attempts before lifter 2 even begins the competition.
This will happen for snatches first (where you take the bar from ground to overhead all in one motion). After the last lifter has made her last attempt there will then be a 10minute intermission before the clean and jerks happen. The clean and jerk is a two part lift where you first take the bar from the ground to your shoulders and then you stand up with it and jerk it over your head.
There will be three judges who will determine if the lift is legal or not-2 out of the 3 need to say yes for it to be a legal lift. For a snatch to be legal, you must land with your arms locked out (ie now behind in the elbows) and stand up with the bar to show that you have control over it. For the clean to be legal only your feet can touch the ground and your elbows cannot touch your knees) for the jerk to be legal you must again land with your arms locked out (no bend in the elbows or press) and straighten your legs showing that you have control over the bar.
Typically in a competition your first attempt is one that you should make, your second attempt is around a personal best and your third attempt is a new personal best so lifter are aiming for 2 out of 3 with 3 out of 3 being a GREAT day.
Depending on how my warmups go, most likely my attempts will go as follows:
Snatch-57kg, 60kg, 62kg
Clean and Jerk-75kg, 78kg, 80kg
The number of lifters will determine how long the session will last, but typically with about 10 lifters it takes 1.5 hours. i would expect that there will be less than that next weekend so probably be done by 4pm.
Any questions just let me know!
kel
So… I officially withdrew from crossfit games.
I registered for the games months before I hurt my quad, and since the jumping squat incident I have been holding on to my spot figuring that I would see how the recovery progesses and make a last minute decision whether I would compete or not.
Recovery is progessing (been doing lots of low resistance rowing and high hang power work-which has actually been good for me as I frequently short the extension on my pulls and rely on my big squat to save lifts but now I’m up to doing working sets of 50kg power snatches. I’m still planning on competiting at the o-lifting competition in White Rock end of June, and think my snatch will be ready, but my clean and jerk…Friday was the first o-lifting session where I felt any power comming from the leg-really odd thing, full range of motion and no pain, just no power running through it. Friday was also the first session where we started doing back squats again (although I went from doing 3 sets of 3 at 105kg before the incident to 3 sets of 3 at 75kg on friday). Dan (my coach) told me that if the quad felt good on saturday do some more strength work (3 sets of 3 back squats at 85kg and 3 sets 5 snatch deadlifts at 70kg) so I woke saturday morning and the quad felt good, but I could feel the glute, hamstring and thigh on the left side… but it all went good and today my body feels good.
But after having a much needed dinner with a good friend and making the comment about how if I go to the games and I still have my spot you never know what would happen-I was reminded (and already knew-just needed to hear it from my trusted advisor exactly what would happen, I would end up competing, going full out, probably doing pretty well, but end up tearing more muscles, possibly even more seriously and shooting the resting of the lifting season.
So I went home, typed up the email and waited about 5 mintues before actually pressing send, but now that I have withrdawn, I’m happy with the decision and can purely concentrate on O-lifting and rebuilding the quad.
I’m still going to attend the games, actually going down a week early to workout at Mikes Gym and work on some olifting stuff with Brad and Josh, but will help coach the Crossfit Vancouver team instead of compete.
And thats that!
Your body has enough glycogen and fat stored to get you through a normal workout. Just eat healthy pwo and you will do fine. Digestion takes a ton of energy….so hence your CNS response is greater on an empty stomach…add in some coffee/caffeine and you will be exploding out of the gates.
However be careful because there’s a big difference between training on an empty stomach and training with depleted glycogen stores so how well you’re able to perform following a fast largely depends on how active you’ve been during the fast and how much stores you have left.
Give it a try and see if it works for you. For me, I like doing crossfit metcon workout on an empty stomach, but I struggle through o-lifting session if I haven’t eaten enough before hand.