CrossFit Journal - Issue 58.pdf - CrossFit Journal - Gozluk

ISSUE FIFTY-EIGHT

June 2007

The Dumbbell Bear

Michael Rutherford

page 1

Teaching the Jerk

Part 2

Mike Burgener,

with Tony Budding

page 4

Physics, Physiology,

and Food

Lon Kilgore

page 8

Ground and Pound

Sequence

Becca Borawski

page 11

Turkish Get-Up

Part 2

Jeff Martone

page 13

Ring Row

Beginning Pulls on the Rings

Tyler Hass

page 15

The Dumbbell Bear

Fitness de Classe

Internationale en 100

Mots

page 17

Michael Rutherford

Training for the Aged

Mark Rippetoe

While standing in a grocery store line the other day, I picked up one of the popular

mainstream men’s itness publications. (I confess.) They are all the same. The models

are topless, lean, and tan. Their makeup jobs take longer than those of all the girls

I like, and their teeth are bigger and whiter than Mr. Ed’s. To my utter amazement,

though, the models in this particular issue were performing functional dumbbell

movements (in this case the dumbbell snatch)! Not a biceps curl in sight! I would

like to think the CrossFit Journal and this column are partly responsible...

page 18

The Grinder

CrossFit FRAGO #11,

“LEGER”

page 22

continued page ... 2

CrossFit Journal • Issue Fifty-Eight • June 2007

The Dumbbell Bear

...continued

Mainstream or not, this month’s installment of the “Dumbbell

Coach” column will focus on a challenge from my DVD Dumbbell

Moves, Vol. 2 . The dumbbell Bear is a unique complex that

combines three of the most productive weight-lifting movements

in a smoker of a task-priority workout.

History

I learned of the barbell version of the Bear in 2003. That version

included a power clean, front squat, push press, and back squat in

succession. The push press to back squat transition was dificult.

The back squat to hang position was even more awkward. I tried

it with athletes for awhile, but they usually ended up defaulting

to singles and dumping the back squat at the end and racking the

bar for another set. The barbell complex has merit, but it takes a

lot of space, equipment, and supervision, and I was uncomfortable

using it in the larger group workouts that I often run. Enter the

dumbbell.

The movements

My dumbbell version of the Bear consists of deadlifts, hang power

cleans, and front squat / push presses (thrusters).

explosive extension of the knee and hip and shrug of the dumbbells

up to the rack position at the shoulders. I coach the hammer hand

position for this complex. I like the way the dumbbell racks and it

keeps the blob out of the athlete’s grill.

In this case, the deadlift begins from standing, with the dumbbells

at the sides in the hang position. They are then simply lowered to

the deck and back up by lexing and then extending the hips and

knees while maintaining a lat back and upright torso. The feet

are at about shoulder width and toed out slightly. The properly

performed lift will have the feet lat on the deck with the weight

rear to mid foot. Coach the athlete to stay out of the front of the

foot. The tendency will be to reach the leading blob (head) of the

dumbbell toward the deck at the bottom of the lift. This is ine

and is not considered a foul.

The complex is inished with the thruster. At the conclusion of

the inal rep of the clean, the athlete maintains the racked position

and performs a front squat. The same form rules apply as with the

deadlift. The torso must be erect and tight, with the dumbbells

racked at the shoulders. A limsy rack position will punish the

athlete, pitching him forward out of position. The inish is an

upward drive out of the squat and explosive drive of the dumbbells

overhead to full extension of the shoulders and arms. In my

opinion, the thruster is a launching-pad movement for complex

training. This is a brutal way to inish the dumbbell Bear.

The second component, the dumbbell hang power clean, is

initiated by dipping with the hips and knees from the hang to bring

the dumbbells down to knee height, followed immediately by an

CrossFit Journal • Issue Fifty-Eight • June 2007

The Dumbbell Bear

...continued

Execution

Variant 1

After mastering each of the movements that make up the

sequence, it is time to begin. The strongest athletes will start

with a set of dumbbells weighing about 45 percent of their body

weight. Obviously, the coach must assess the athlete’s strength

itness and scale the load appropriately. The coach will also need

a countdown stopwatch that will count at least twenty intervals,

or a wall clock with a second hand and a way to count and record

rounds completed. The stopwatch is set for twenty one-minute

periods. On the start command, the athlete performs the following,

in immediate sequence:

While I’ve never pulled this variant out for public consumption, I

propose that this cousin to the Bear be known as Smokey Bear.

This version would be a density version (rather than the set-

interval version) looking to cram as many rounds as possible into

a 15-minute period. Stay with the same boundaries. Use sets of

ive reps, just as in the original version, and loading of 45 percent of

bodyweight. I estimate that an elite performance would number

about 17 to 20 rounds in the allotted period.

Variant 2

1. Five dumbbell dead lifts

Another (brutal) approach to the Bear—providing a somewhat

different stimulus and an intense neural-pathway challenge—is

to string one rep of each of the three movements together to

constitute a single rep of the complex. In series, perform one

dumbbell deadlift, then one power clean, and then immediately

one thruster. That is rep #1. Return the bells to the hang, and go

again. You could do this on set intervals, as in the original (three

complexes per minute would likely be enough of a challenge),

or in a density incarnation (max reps in, say, 15 minutes?), as in

variant 1. Compare your performances across the different ways

of structuring the complex.

2. Five dumbbell hang power cleans

3. Five dumbbell thrusters

The dumbbells may be placed on the loor as the athlete awaits

the next interval. If the athlete completes the sequence in 40

seconds, for example, then 20 seconds of recovery are left before

the start of the next interval. The objective is to stay on the

interval, performing ive reps of each movement within the minute,

for a total of twenty intervals. The score is recorded as X/Y, where

X equals the number of rounds performed as prescribed (within

the minute) and Y equals the number of rounds completed for the

remainder of the 20 minutes, however long each one takes. Most

intermediate to advanced athletes will ind this very demanding.

I’m interested in receiving feedback on this challenge. Post

your results, and your suggestions for variations, scaling, and

progressions, to the CrossFit message board. I look forward to

hearing your take on it.

There are a couple of technique issues that you will no doubt

observe. The deadlift tends to erode into a straight-legged

venture. The hang power clean starts to look like a power curl,

and the thruster sometimes does not conclude with full extension

all the way overhead. I do not allow the straight-legged deadlift to

continue, and I insist on full overhead extension (overhead—not

out front) on the thruster. Anything less is a foul. I do tolerate a

certain amount of power curling as the athlete tires, since it’s only

less eficient and powerful, not dangerous or incomplete. Be a

hard ass. This is coaching.

Online Video

Dumbbell Bear

Scaling

http://media.crossit.com/cf-video/Rutherford_Dumbbell_Bear.wmv

This challenge can and should be scaled to make it accessible and

useful to a variety of athletes. You can scale it down (or up) by

altering the number of reps, the time requirements, and the load,

and also by modifying the movements. The novice will not survive

this as written. Let them be successful! Scale it to their ability;

make it challenging but completable.

http://media.crossit.com/cf-video/Rutherford_Dumbbell_Bear.mov

Michael Rutherford (a.k.a. Coach Rut) is the owner

of CrossFit Kansas City/Boot Camp Fitness . He has over

a quarter-century of itness coaching experience with

athletes of all ages. He has also worked in hospital wellness

environments and rehabilitation clinics. Rut holds academic

degrees in biology, physical education, and exercise physiology

and sports biomechanics. He is a USAW-certiied Club

Coach and is a CrossFit level-3 trainer. You can learn more

dumbbell exercises from his DVDs Dumbbell Moves Volume 1

and Volume 2 .

Bear progression

When an athlete completes all reps on the interval for the whole

period, it’s time to dial up the workout intensity. Increase the

reps to six of each per minute for the next challenge. Once six

has been mastered, seven becomes the magic number. The load

remains static. The litmus test lies in the ability to perform more

and more work with this same load.

CrossFit Journal • Issue Fifty-Eight • June 2007

Teaching the Jerk: Part 2

Mike Burgener, with Tony Budding

The overwhelming majority of all competitive Olympic-style weightlifters use the split foot position when

receiving the bar in the jerk, primarily because the split jerk has a larger margin of error than the push jerk

or squat jerk in terms of exact placement of the bar in the frontal plane overhead.

In this article, we’ll take you through a progression for developing an effective split landing position for

receiving the barbell overhead. The irst step is determining the dominant leg (the one that will be forward

in the split). Then you must establish the proper placement of the feet in the split landing and practice

hitting that position dynamically on every attempt.

Determining the dominant leg

To determine the dominant leg to drive forward in the split, we use one of two high-tech techniques that

we call “Trust me” and “Shove me.”

1. The athlete stands at attention facing me.

2. I place my hands on the front of the athlete’s shoulders and ask

him to lean forward and let me support his weight.

3. While my hands are supporting him and he is leaning forward and

trusting my grip, I explain that I will be letting him go without

warning. (I normally take him down about 10 degrees to a position

of 80 degrees or so.)

4. When appropriate, I release him suddenly, so that he must catch

his fall by stepping forward. The foot that steps out is normally the

dominant one.

5. If the athlete appears to be anticipating the release too much, I

sometimes ask a simple but out-of-context question, such as “What

city was your mother born in?” This distracts him just enough to

allow his natural instincts to kick in as he falls.

Online Video

Trust me

http://media.crossfit.com/cf-video/TrustMe.wmv

http://media.crossfit.com/cf-video/TrustMe.mov

CrossFit Journal • Issue Fifty-Eight • June 2007

Teaching the Jerk: Part 2

...continued

The athlete stands at attention facing away from me.

1. I walk behind the athlete and mildly shove him

forward when he is not expecting it.

Online Video

Shove me

http://media.crossfit.com/cf-video/ShoveMe.wmv

http://media.crossfit.com/cf-video/ShoveMe.mov

2. As in method 1, the foot the athlete catches

himself with is usually the dominant one and will

be the forward one in his split position.

Online Video

Shove me - Why it’s a dangerous method

http://media.crossfit.com/cf-video/ShoveMeIssue.wmv

http://media.crossfit.com/cf-video/ShoveMeIssue.mov

Of course, using these techniques

when teaching a class of 55 to 60 high

school students requires discipline

and in some cases cannot be used,

for obvious chaos-control reasons

(see the video “Shove me—Why it’s

a dangerous method”). Nevertheless,

both are good techniques for inding

the dominant leg for the split jerk.

Learning proper footwork

Once the dominant leg is found, we want

to establish a visual tool for learning the

base of the split as well as the length

of the lunge while splitting. On each

platform, using a piece of yellow chalk, I

draw a Murray cross, which is essentially

just a cross with clock positions for 11,

12, and 1 o’clock marked at the top

and 5, 6, and 7 o’clock at the bottom of

the vertical axis, and a horizontal axis

from 9 to 3 o’clock. I use the Murray

cross to give a visual feel while working

footwork drills for receiving the bar in

the split jerk position. (It can be useful

for teaching footwork and diagnosing

and correcting landing problems in the

clean and snatch as well.)

One of the irst exercises I teach my

high school students and my private

clients is the walking lunge. I do this

for several reasons, but a primary

one is that I want the student to feel

conident with their leg strength and

lexibility while in a lunge position early

on. Later, I can use the Murray cross

and draw on the athlete’s familiarity

with the lunge to teach positioning of

the feet while in the split.

CrossFit Journal - Issue 58.pdf

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