#crossfitsaa

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Tim Rawlings (@rawwlings) is packing in the knowledge bombs today! I love using blocks in my own training -- maybe a little too much -- due to the higher level of accuracy I'm able to achieve in my pull.

If your box doesn't already have blocks, scroll to the bottom for a DIY version (link in bio) or get in touch with Tim for an authentic Russian style set.

The Benefits of Using Blocks

1) Prevent Overtraining
If you are an advanced lifter and you are training 90% and above, the blocks can help prevent overtraining while allowing you to work with heavier loads more frequently.

2) Increase RFD
Rate of Force Development is arguably the most important aspect of Olympic Weightlifting. Lifting from the blocks requires an increase of RFD due to the shorter distance from start to finish.

3) Variety
By adding variety, there is less likelihood of overtraining and it will help focus on weaknesses. The lifts are comprised of many different angles and pieces. Every piece must fit like a puzzle. Using blocks will help ensure that each piece is in the right spot.

If you are interested in building your own blocks, check the link below for the dimensions. If you wish to buy authentic Russian built blocks, contact Tim Rawlings.

http://www.crossfitsaa.com/#!If-you-build-it-PRs-will-come/c217r/3C88C551-ED46-4BE8-95E9-C19491849A1E

Video: Will Rawlings (@crossfitsaa @superiorathletic) 150kg snatch, Tim Rawlings 190kg clean

#FuBarbell #Rawweightlifting #CrossFitSAA #USAweightlifting #CrossFit

Finally hit that 100 kg (220 lbs) mark with OH Squat. Starting to see good progress after starting from ground zero @crossfitsaa #SAA #crossfitsaa #ohsquat #crossfit

Demos commencing at the FuBarbell-Rawlings camp with Tim Rawlings (@rawwlings) hang snatching from below the knee 295lbs this morning! Hang snatches are a great partial movement to train awareness and strength from a specific position of the pull.

#FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

Very successful and fun weekend coaching with Tim Rawlings (@rawwlings) and Will Rawlings (@crossfitsaa @superiorathletic). These guys know how to create an exciting atmosphere! The pilot camp was a success, and we can't wait to roll this out formally in 2016!!! .
.
Tim: 385lbs clean+jerk
Will: 363 block clean

#FuBarbell #CrossFitSAA #rawweightlifting #DivisionStCrossFit

Decided to try muscle ups for the first time today If you're looking for a gym in the Northwest suburbs of Chicago @crossfitsaa is your best choice if you want to get stronger and maybe do some dancing #muscleups #crossFit #CrossFitSAA

Will Rawlings (@crossfitsaa @superiorathletic) warming up corners for the clean by performing a:

clean deadlift + clean grip snatch + 2 thrusters
.
Here Will is using the clean deadlift to feel positions of the pull while the clean grip snatch teaches him to follow through on the pull itself. The thrusters are nice way to warm-up the front rack and receiving position of the clean. By performing several lighter sets of this complex, it sets the body up to have a higher quality training session for the day.

#FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

44kg (97lb) Snatch @kgggg1 working on her technique with consistent, timed singles in the snatch
#kath #lululemon #snatch #crossfitsaa

Kristin is on a PR streak, first push press and power clean and now deadlift. Here she is deadlifting 142kg/312lbs
#crossfit #crossfitsaa #superiorathletic @kristincannon

87kg (191lb) jerk from the rack- for remote client @rkinsy
#crossfitsaa #olympicweightlifting #crossfitfire #jerkstore #jerkstorecalled

MOST RECENT

Back to training for my next meet at the Mid-American open in October. #SAA weightlifting #crossfitsaa #lightweightbaby #77lifter #prxperformance #garagegym

1&1/4 OH Squats for @bdaboll.

Moving at a deliberately slow tempo can provide a significant stimulus.

According to some, slow tempo with light weights are especially useful with beginners. The deliberately long movement pattern and time under tension allows muscles to fire effectively.

The lighter weight also ensures proper movement patterns and neuromuscular adaptations to occur with little risk of injury.
If you have a particularly weak or poor overhead squat try giving this a try before your snatch work, the importance of this exercise and others will be covered in our Advanced snatch Clinic coming in August!

#snatch #overheadsquat #superiorathletic #crossfitsaa #olympicweightlifting #crossfit #moveslowbeforefast #movingwelliscontagious

Thanks again to Will Rawlings @crossfitsaa and Maddie Longobardi @mad.krazy for coaching me this year at the USA Weightlifting National Championships! You can see them both in this picture from @hookgrip! #RAWW #crossfitsouthlamar #crossfitsaa #rawweightlifting #weightlifting #hookgrip #chicago #austin #nationals

Initial testing: 1 pull up
Re-test: 7 pull ups
This was after 6 months of training for a Spartan race. Goal was to improve upper body strength to navigate the obstacles. #spartanrace #individualprogramming #reebok #pullups #strengthtraining #trusttheprocess #crossfitsaa #barrington

Olympic Lifting Workshop at @crossfitillumine... great group!

The best part of working with a new group is when we get everyone moving well (fast & accurate). You can feel the energy in the room as participants become more confident in their understanding of the lifts and begin to tap into their natural athleticism!

If you are interested in hosting a workshop, or attending one in your area direct message or click the link in bio to learn more about our Clinic offerings.

#crossfitsaa #simple #snatch #superiorathletic #weightlifting #movingwelliscontagious
#rawweightlifting

Behind the Scenes at the 2017 USA Weightlifting National Championships! Thanks again Will @crossfitsaa and Maddie @mad.krazy for coaching me at the biggest competition of the year! #nationals #weightlifting #snatch #clean #jerk #crossfitsaa #crossfitsouthlamar #raww #rawweightlifting #chicago #illinois

100kg (220lb) muscle snatch for @dougbeath
Muscle snatch develops speed and proper trajectory for the classical snatch.
We use muscle snatch as both a developmental exercise but also as a test for pulling power.

#crossfitsaa #superiorathletic #individualizedprogramming #snatch #nikeweightlifting #comeliftwithus

During our weekly coaches meeting we collaborate on our clients programming.
Here's an example of analyzing open performance and mapping out the year for @scottbeutler

Success is the sum of details.

#individualizedprogramming #behindthescenes #saacoach #superiorathletic #crossfitsaa #crossfit #exercisescience #olympicweightlifting

"A good teacher can inspire hope, ignite the imagination, and instill a curiosity about learning that lasts a lifetime"
Quite a proud moment and very gratifying experience watching my first ever intern, @rawwlings run a great class at @crossfitsouthlamar

A good coach/teacher must develop the necessary skills and awareness to vary instruction to ensure everyone has the potential to learn effectively. It was very rewarding to see this put into practice by an SAA alum.

#learn #inspire #teach #coach #fitness #exercisescience #olympicweightlifting #crossfitsaa #superiorathletic #raww #saacoach

101kg (222lb) hang snatch for @cpitaro... always a cool moment when a lifter breaks the 100kg barrier.
#snatch #weightlifting #crossfitsaa #chicagoweightlifting #crossfitweightlifting #comeliftwithus

92kg (202lb) front squat + jerk for @elliemarandrle, remote programming client competing in the sport of weightlifting. #weightlifting #adidas #cleanandjerk #jerkrecovery #willosophy #wheretheresawilltheresaway #crossfitsaa #superiorathletic @superiorathletic

5 weeks of the open and another one in the books! This was my 7th year in CrossFit and doing the open. Set out to achieve some goals and that's exactly what I did! Can't wait for the year ahead! Gonna be a good one! #dowhatyoulove #crossfit #opexfit #crossfitsaa #crossfitprevail

160kg (352lb) Bottom up OH Squat.
Building strength, coordination and confidence in the overhead has great carry over to receiving heavy snatches and jerks.
This Chinese style of power rack is designed specifically for heavy partial movements like this. Equipped with heavy spring shocks and guide bars it ensures safety when working with extreme weights.
If you are interested in learning more about techniques like this to help you improve your weightlifting, we will be hosting an Olympic Weightlifting clinic in Northbrook, IL. at Crossfit Illumine North @crossfitillumine - Saturday, May 6th. DM for details!

#crossfitsaa #comeliftwithus #olympicweightlifting #superiorathletic #exercisescience #chineseweightlifting #squat #snatch #cleanandjerk @crossfitillumine

150kg (330lb) jerk from rack for @jason.y.liu
Link to purchase a 10 session punchcard in bio.

#comeliftwithus #16yearsold #superiorathletic #crossfitsaa #antashoe #chineseweightlifting #cleanandjerk

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