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!



Athletic Evo Logo


I’m blogging this from my car. I am sitting in a car park, don’t worry!

Anyway, pausing sucks. Being patient sucks. However, it brings great rewards. I paused my snatch and clean below the knee today, and my jerk at the bottom of the dip. Pausing the snatch seems to help me finish right in the hip and I get under much quicker. Pausing in the jerk helps my dip/drive stay vertical – it is just makes 130 feel like 150!

Wednesday 24th October

Pause snatch – 102.5

Pause clean pause jerk – 130

Pause (3s) FS double – 150

My head felt like it was going to explode coming out of the final squat!


Friday – Max Day

Trying to be a weightlifter is hard, fact. My body feels pretty beat up. Wrists, knees, hands, all sore. Looking forward to a hot bath and a couple of days off!

Friday 14th September

Max snatch –  102.5kg

Max C&J – 135kg

I missed 137.5 three times. The first went out the back, the second out in front. Then the last attempt was a step too far. TIRED.COM


Max front squat (single) – 165kg (the most I’ve every had on the bar for a front squat)

How is your Friday looking?


Mid Week Slump

Ooof! I’m feeling tired today! It’s almost like I did a really heavy metcon yesterday!?!? FYI, The Beast has left it’s mark! Everything felt S-L-O-W today! I’ll have to take it easy tomorrow if I want to carry on making PB maxes on Fridays!


Wednesday 12th September

Build to a heavy 3 point snatch (one from floor, one from knee, one from hip – no straps) – 85kg

Build to a heavy clean, jerk, jerk – 120kg

3×5 Front squat – 120kg

Only the squat felt remotely comfortable today. Here’s to a good nights sleep and a stronger day tomorrow!



FINALLY! I managed to break the 100kg barrier when snatching today! PB snatch and PB total!

Friday 7th September

Max Snatch – No misses all the way to 102.5kg (which was a PB), then I went 105 (fail), 105 (fail), 105kg

For a 5kg PB!

Max C&J – no misses all the way to 135kg (equal PB). I developed a small tear at the base of my little finger so I called it a day

That makes for a 240kg total! 

A very good way to end a training week!

Anybody else hit PBs today?


Training Day – %age work and squats

Day 1 of no sugar has gone well…I haven’t killed anyone, yet…


3rd September 2012

Snatch 5×3 @ 65% of 1RM

C&J 5×3 @ 65% of 1RM

Back squat 3×5 @ 75% of 1RM

All felt good. I seemed to hit all the positions through the pull on the snatch and the weight was light enough to stop me from ‘over pulling’. It actually felt like I was moving fast!



Today sees a change in programming. It will look a little like this:

Monday – Snatch/C&J/Squat (%age work or variations)
Tuesday – Overhead/Pulls/GPP i.e.conditioning
Wednesday – Snatch/C&J/Squat (%age work or variations)
Thursday – Overhead/Pulls/GPP i.e.conditioning
Friday – Snatch/C&J/Squat (Max Day)

The GPP work will be short and heavy, I will, mainly, program the WODs myself but I will also pick from Outlaw, CFFB and from Jacob Tsypkin‘s CF Monterey Competition Program, depending on the volume in the WOD.

I want to see how my body responds to metcons again…wish me luck!

Talking about luck…today is day 1 of 30 sugarless days…


Max Effort Monday

July 30th 2012

20 minutes to establish max clean and jerk – 135kg

This was a 2.5kg PB. I ran out odf time to attempt 137.5 but it felt good


20 minutes to establish 3RM front squat – 160kg

This was a 5kg PB. The last rep felt slow. I, maybe, had another 2.5kg in there!


20 minutes to establish 3RM close grip bench – 115kg

I got 2 reps at 120kg. I’m not overly bothered by this. It purely to get some pressing volume in without stressing my glass shoulders. 115kg felt fast though!


Let me know how your start to the week has gone! I quite enjoyed enjoyed mine!


WOD – ME Day

20  minutes to establish 1RM clean and jerk – 132.5kg

20 minutes to establish 3RM front squat – 155kg

20 minutes to establish 3RM close grip bench – 117.5kg

All three lifts were equal PBs. Got under 135kg on the jerk three times! Just a little too forward, it’s there though!


Working the Jerk

My max jerk is some 12.5kg under my max clean. This morning, after warming up with press/push press/jerk from split,  we hit a max clean & jerk. Then this afternoon we had a complex of clean & jerk, jerk at 75% of the max C&J from this morning. The press/push press/jerk from split comes from California Strength – here’s a video of Coach Pendlay and Donny Shankle talking through it’s benefits.



Using this drill seems to really help me get my footwork down. Since being able to jerk again (after chronic shoulder impingement), I haven’t hit anything more than 120kg. That changed today. The jerk felt fast and solid, and I finished up at 127.5kg – just 2.5kg under my PB.

I gave 132.5kg a shot…as per usual the clean was comfortable; the jerk felt like I’d added  20kg not 5kg!

Just as  a side note:

Yesterday I contracted another case of Prowler Flu with a colleague, and good friend of mine – Jon ‘The Oak’ Pamment. Jon is competing in the Open this year, and stands a good chance of making it to Regionals.

Partner WOD

3 rounds for time:

Partner A completes 100m fireman’s carry (50m turnaround)

Partner B completes 100m prowler push, 60kg (50m low handle, 50m high handles)

Partner A completes 100m prowler push, 60kg (50m low handle, 50m high handles)

Partner B completes 100m fireman’s carry (50m turnaround)