This will take place Queens Birthday Weekend. So at the beginning of June! It is at the gym I now go to, and is aimed to get women into lifting weights. My friend Kate reminded me, that once in a hypothetical situation that weight lifting would be my sport of choice if I was to enter the olympics :) Who knows where this could lead!
There are 3 lifts to do.
The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The bottom position is identified by A) the apex of the crease in the shorts formed as the hips are lowered, B) the surface of the top of the patella, C) the plane formed by a straight line between the two, and D) the dipping of the hip end of that plane below horizontal. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. The squat will be done in the cage and no spotters will be necessary.
I found this pic - good motivation :)
Bench Press
Spotter will assist lifter in getting the bar out of the rack. The spotter will guide the bar over mid chest. There may be communication with your spotter to signal you are ready. The lifter must touch the bar to the chest, then move the bar back up to full lock out position (elbows in full extension). The spotter will then assist to get the bar back in rack position. If the bar touches the rack before the spotter grabs it, there is no lift.
The butt must be in contact with the bench and the feet must be on the ground at all times.
Ground to Overhead (aka Clean and Jerk)
Two hand overhead, anyhow. The most efficient way to accomplish this will be with a clean and jerk. You must lift the barbell from the ground to overhead and finish in a stable, unmoving, locked out position. The athlete’s elbows, shoulders, hips and knees must be locked out and unmoving, and the athlete must wait until the judge gives the audible and visual cue to lower the weight. The bar must be dropped in a controlled manner, with the athlete’s hands on the bar past the hips, for the lift to count.
As can be seen from the above pic, technique is all important. I am just learning the clean and jerk movements - it's hard!!! But I will be in that competition - just watch me!!!!
I am loving exercise in general at the moment, the motivation is definitely there too, not in previous years when quite often the pic below described how I felt a lot of the time about working out. I love when it is just easy to want to work out. I want to stay on this train!!! Crossfit training rules :)
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