When is a muscle REALLY weak? #Physiorant

Worth a read today


When is a muscle REALLY weak? #Physiorant.

Coach Wu Chuanfu is coming to the UK

Coach Wu Chuanfu is in the UK with the Singapore Weightlifting Squad for the Commonwealth Games in Glasgow next month. We are lucky enough to say that we confirmed that he will start his run of seminars here in the UK straight after the Games finish.

Coach Wu ChuanFu, is a former member of the Chinese National Olympic Weightlifting Team. From 2002 to 2004, he was coached by Coach Yu Jie in the People’s Liberation Army (PLA). Coach Yu Jie is also the coach for Lu Xiaojun, Liao Hui, Lu Haojie and Tian Tao all of whom are Chinese national champions, world champions and world record holders, and Coach Wu has trained alongside them.

At his prime, he attained 2nd position at the Chinese National Weightlifting championships twice, attaining a total of 304kg as a 62kg lifter and 335kg as a 69kg lifter. He has a max snatch of 157kg and 190 clean and jerk weighing 72kg.

During his time as a coach he has trained many competitive Cross Fitters & Fitness athletes, and understands the special needs of weightlifting in Crossfit. Hence, he has created a unique module called “ChuanFu Training” for Cross Fitters which combines both Chinese and Western elements.

ChuanFu Training is not just about Snatch and Clean and Jerk, but involves the total development of an athlete. The program includes co-ordination training, physical conditioning, etc, on top of the technical aspects of the snatch and clean and jerk. It aims to trigger many natural reflexes and instincts in the body, which translates into better efficiency of movement and better performance.

Second City CrossFit have kindly offered to host the 2 day seminar over the weekend of August 2nd and 3rd, 2014.

Prices: Day 1 on 2nd August – £180
Level 2 on 3rd August – £250
Both Days – £360

The weekend will run as follows:

DAY 1 – Saturday, 2nd August, 9am – 4:30pm

General Theory Session

– The Chinese weightlifting methodology
– Understanding Olympic Weightlifting
– Weightlifting technique and mechanics
– Learning how to use the legs
– How to find the correct positions
– The importance of balance, why it must not be called balance
– The importance of “feeling” and “pleasure” in movement (proprioception)
– Introduction into the importance and usage of the back squat in al movements
– The optimal way to do Back Squats and explanation
– Tempo and power with Back Squats


– Accurate First Pull, How to use the Lats & Quads
– Common errors in the Full Extension, High Pull & Balance
– Supporting the weights
– Control of Tempo/Speed/Explosiveness
– Trainees Demonstration with 1-1 technical analysis
– Coach Wu’s Demonstration

Clean & Jerk

– The importance of controlling the “lats” and expanding its power
– Cleans in Parts (1st pull, 2nd pull, full extension, catch, drive)
– Chuanfu “C” cleans
– The racking system
– Detailed Explanation of Jerks (Dips, Push, Power, Squat, Split)
Front Squat
– Why are the front squats so important?
– How to optimize front squats
– Explosiveness and Tempo
– Stride jerks
– Coach’s Demonstrations

DAY 2 – Sunday, 3RD August, 9am – 430pm

This is the “professional training mode” and is the “real Chinese-style” training mode. It is modelled after Coach Wu’s experiences while being in the national team while training with the likes of Liao Hui. This course is designed to maximize the learning process, with a huge focus on practical work while learning to combine artistry and science in weightlifting. There will also be a segment on how to avoid injuries in weightlifting and methods employed by the Chinese National Team. Most importantly it is about knowing what pure ultimate strength is and how to harness it.


– Straight leg Pull
– No Extension, Elbows Up Squat Pull
– Fa li la
– Straight leg Snatch
– Hang Snatch (Legs cannot be separated)
– Suspension Pulls
– Suspension Snatches

Clean And Jerk
– Front Squat + Heavy Dips
– No Extension Cleans (Legs cannot be separated)
– Power Clean + Push Press (Legs cannot be separated)
– The First Pull Of Clean
– Squat Cleans
– Jerks

If you are interested in attending just fill in the form and we will get back to you ASAP!

Here is a Chuanfu-Training Seminar poster to pass around at your box!



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More Squat Musings…

Recently, the guys over at Lift Hard have been posting about driving knees in to come out of the hole during squats. Dan Green of Juggernaut Training Systems also posted a video about this technique.

Whilst this bucks the trend of the popular ‘knees out’ coaching cue, guess what…I agree! I posted about this in June of last year, check it out – Thinking About The Squat

Thoughts and comments please!


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Simple Mobility Drills

No frills, nothing fancy…just eat your mobility vegetables…



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The Power Of The Singlet


2.5kg snatch PB, 2.5kg total PB and 3RM back squat PB of 2.5kg!



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The Kratos Evolution


Kratos Evolution





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Something Is Starting To Click!


Possibly the best snatch I’ve made…EVER! It certainly felt like it!

105/140 is 6kg under my all time best total. 245 is my current comp total!?!?


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Workshop No. 2




A great was had today…our 2nd Olympic Weightlifting Workshop went down at Reebok CrossFit Glevum (thanks, to Dan Crisp for opening his doors!). The attendees came brought enthusiasm and spent several hours on the bar, nailing positions…over and over and over again. Things really started to look good, and there were even a few PBs too!

I maxed out yesterday therefore, training was a little more subdued today…working on stuff I suck at. I did some snatch balance and no hands/no feet snatch.

Saturday 20th 2013

Snatch balance to max – 113kg

Snatch balance – 95kgx2x2

NH/NF snatch to max – 94kg

NH/NF snatch – 85x2x2


Another week in the books (the first week back working with Coach Tsypkin), and I’m frazzled!

If you are a gym owner and interested in hosting one of our workshops, just fill in the form below.



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Max Out Friday

I was a little apprehensive about today’s session. I was unsure (more than usual) about how I would fare on the snatch.

On Wednesday I lifting from a hefty 3.5″ deficit (it doesn’t sound like much, I know. Try it for yourself!). As I am long in the leg and short in the torso, I needed to narrow my feet to get my legs in between my grip! Pulling from that position seemed to do me no harm at all, as I worked up to 102.5 from the deficit.

After talking it over with coach, he said it was worth a shot for me to try pulling from the floor in the narrower start position. I worked all the way up to 107 with no misses today, which is really encouraging. However…110 felt ridiculously heavy through my back. The extra 3kg felt like 10!

Anyway – the session ended 107/143 and a 175 2RM front squat…which is a PB!


Tomorrow sees us descend on Reebok CrossFit Glevum for the 2nd Athletic Evolution Olympic Weightlifting Workshop, and I’m really excited to see people make some progress!


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Tough Couple Of Days

Yesterday was complexes, push press and RDLs. Today was snatch and C&J from a 3.5″ deficit and front squats. Needless to say I’m feeling the volume and intensity…

Tuesday 16th April

Snatch-hang snatch-2x OHS – 100kg (I made the snatch for 102, then 103 on two consecutive attempts)


Clean-2x 1 1/4 FS-power jerk – 127kg


Push Press 5×5 – 85-92-97-102-105

RDL 3×5 – 120-130-140

Wednesday 17th April

Snatch from 3″ deficit – 102.5 (this excited me a lot – so much so that I forgot to film it…I got the 100 on film)

Clean from 3.5″ deficit – 140


Front Squat 5×3 – 145kg


A pretty quiet day coming up tomorrow..thankfully! Really looking forward to the Lifting Workshop at Reebok CrossFIt Glevum on Saturday!


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