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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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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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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Well, this morning was a case of Good New/Bad News. As usual, snatching was a little up and down. Miss 100, make 100. Miss 105, make 105, then 3 misses at 110. Then my jerk went walkabout… 140 flew off my shoulders twice, feeling really fast..only WAAAAY out in front. So my total stood at 105/132.5 – which left me quite annoyed, especially after nailing 146 on the weekend. That was the bad news…the good news was a front squat PB of 172.5×2, it moved pretty well. I probably could’ve ground out 175 but, as I’m linear progressing the squat right now, I simply chalked up a PB and left it at that. The total, on the other hand, stayed with me…nagging away at me…poking fun at the fact I kept missing what should’ve been a fairly comfortable lift.

Unplanned, I went back to it this afternoon. I rattled through a very quick warm up. Then I picked up a bar and hit:

Snatch – 60-80-90-100-105

C&J – 100-120-130-140

All with no misses! MUCH BETTER!

I’ll sleep a little easier tonight!


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A Great Weekend

Saturday saw the launch of the Athletic Evolution Olympic Weightlifting  Workshops at The BoatShed in Cardiff.


The workshop was packed, and everyone seemed to get a lot out of the day – some even finished off with a few PB snatches…coach even managed to PB his C&J and total by 1kg!


I’d like to say a big thank you to Pete and Mike at The Boat Shed for hosting the very first workshop, and to their members for making the day a great success and asking plenty of questions. We are now looking forward to the next one at Reebok CrossFit Glevum on April 20th.


On a completely separate note:

Giles Greenwood – a Commonwealth Gold medalist weightlifter, posted a drill on All Things Gym recently. I questioned the use of the drill and it lead to quite a lengthy debate! If you have the time, and are of a strong disposition, feel free to read the debate between Giles and Don MacCauley, on Giles’ website. ENJOY!

And as we always say…


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Tuesday – Double Day

Making the most of some training time!

AM and PM sessions today. The PM session was doubles at 90% of the maxes from the morning.

Snatch – 50×2- 70×2 – 80 – 90 – 95 – 100 – 102.5 – 107.5
C&J – 90 – 110 – 120 – 130 – 135 – 140 
Back Squat – 170 – 180 – 185

Snatch – 95x2x5
C&J – 125x2x5



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End of the week

I know it’s not the end of the week, but I’m taking a few days off (4 to be exact). Training volume has been pretty high this week. Here’s the breakdown…

Tuesday 26th March 2013

Exercise Sets Reps   Wt Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Power Snatch 10 1 60 60 60 70 70 80 90 95 100 102.5
2 Powr Clean & Power Jerk 7 1 60 80 110 120 125 130 132.5
3a 6″ Deficit RDL 4 6 110 120 120 120
3b Chinese Lat Raise 4 10 7.5 7.5 7.5 7.5
4a DB Push Press 3 6 38 38 38
4b Strict Pull Ups 3 10

Wednesday 27th March 2013

AM Exercise Sets Reps %age Wt Wt Wt Wt Wt Wt Wt Wt Wt
1 Snatch DL/Lo Hang Snatch 9 1 60 60 80 80 90 95 100 102.5 105
2 Clean DL/Lo Hang Clean/Pwr Jerk/Jerk 6 1 80 100 110 120 125 130
3 Front Squat 5 3 137.5 137.5 137.5 137.5 137.5
1 Deficit/Baord 3 Pause Snatch (Floor/Knee/Hip) 5 2 60 65 65 65 65 65
2 Jerk from Split 5 2 50 75 75 75 75 75
3 Split Ladder 3 10 50 75 75 75

Thursday 28th March 2013

1 Snatch 3 2 50 70 80
1 Snatch 12 1 90 100 100 100 95 100 100 100 95 100 100 105
1 Snatch 4 1 110 110 110 112.5
2 Max C&J 8 1 70 100 115 125 130 135 135 135
3 Front Squat 4 1 140 160 165 170
4a DB Bicep Curls 4 10 12 12 12
4b Tate Press 4 10 12 12 12
4c Band Pull Aparts 4 20

All the RED text were misses! Today sucked!



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Monday, Monday

Double day today. It took a while to get going this morning. Had to take a few extra warm up sets to start, once the joints where oiled up things seemed to go pretty well. I’m really please with how today went, I really tried to focus on getting my hip to go straight down when moving under the bar. It is easier said than done but it’s already starting to feel more natural.

Wednesday 25th March 2013


Snatch to Hi Hang Snatch – 100kg

Snatch to Hi Hang Snatch – 85x1x5

Clean/Hi Hang Clean/Jerk – 130kg

Clean/Hi Hang Clean/Jerk – 110x1x5

Back Squat – 147.5x5x3


Snatch from block below the knee – 100kgx2

Clean from block below the knee – 130kgx2

BTN Jerk – 120x2x5

All in all a pretty good day!



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It’s been a while since I’ve been able to say this but, I hit a PB today! Hopefully this is the start of a good wave!

Friday 22nd March

Max Snatch – 107.5kg (attempted 112.5kg, failed again!)

Max C&J – 142.5kg (attempted 147.5 for a PB, missed the jerk)

Max Clean – 152.5kg (2.5kg PB)

Back Squat – 182.5kgx3


Really please with today!

We have two Olympic weightlifting workshops coming up in April. The one on the 6th April, at The Boat Shed, is sold out and there are only 3 spaces left for the workshop, at Reebok CrossFit Glevum, on April 20th. Book using the form below.



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