The Medicine Ball Clean

[vc_row][vc_column][vc_column_text]

30-20-10

Medicine Ball Cleans

Ab-Mat Sit-Ups

This was the workout programmed during my Level 1 CrossFit Trainer Certification Course.

Prior to commencing the workout, The Master Trainers organised the Prospective Trainers in a circle prior as one demonstrated the points of performance, and another explained them. We were then given some time for independent practice.

At this point, I had been practicing the principles of CrossFit consistently for 2 years; having established some familiarity with a barbell or a dumbbell variation of a clean. The med-ball variation however, surprised me. It felt awkward and misguided, unlike the barbell clean which I had come to understand and appreciate.

One of the Master Trainers walked over – I could sense her impending judgements:

“Don’t curl it”, she said.

“You’re bicep curling it. You need to shrug more”.

Receptively, I listened and eager to apply this cue, I picked up the ball again; the rogue branding facing the ceiling just as we had been directed and executed… yet another clean bicep curl.

The Trainer spent another 30 seconds with me, offering a range of different cues – “Move your feet!… Soften your fingers!… Get tall!…” – before giving up on me.

The workout commenced and I spent the next few moments curling my way to completion.

I was excited when this same movement came up in the program the other day, motivated to right my wrongs and to reconcile my failed attempts at this some four years ago.

Once again, the movement surprised me, but not in the same way.

While I still had to cognitively engage and focus on a few key points of performance, I was much more aware of my body and the ball in space. It felt like the perfect blend of physical and mental stimulation. Things just clicked.

After four long years, I had finally demonstrated competency in the medicine ball clean.

Progression, we need to remind ourselves, is often not a linear process – a straight line between point A and point B. There are a range of factors which influence this relationship: context, recovery, training age etc.

CrossFit is a unique discipline in the sense that we are trying to move the needle forward on so many variables: strength, power, gymnastics and conditioning to name a few. And because of this, we sometimes sacrifice short term linear progress in one domain in exchange for slower yet more rounded development across many.

This process can be difficult and humbling for some: those that feel like there should be more weight on the bar, or those that have lofty expectations that don’t line up with the objective reality of the current base of fitness.

But in time, if we are committed to a practice, we start to notice little things tracking in the right direction. It may not be the fast food feedback that we are accustomed to elsewhere, but it’s probably what’s best for your long term development.

Because one day, things may just finally click.

__________

Serge Houhlias
CFH Coach

[/vc_column_text][/vc_column][/vc_row]

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

Nicole Jenner

COACH

Coming Soon

CERTIFICATIONS

Graduate Certificate IT Management
Driver IT Executive
Leader Development
Cert 111 Sport and Recreation
CrossFit Level 1
Senior First Aid

Destry Tamai

COACH

Coming Soon

CERTIFICATIONS

AIF Master Trainer Level 1
CrossFit Level 1
NDIS Registered Support Worker
Senior First Aid

MITCH OWEN

COACH

Coming Soon

CERTIFICATIONS

CrossFit Level 1
Gymnastics Australia Beginner Coach
Senior First Aid

SHANNON RANDELL

COACH

Coming soon

CERTIFICATIONS

Cert III Fitness
Cert IV Personal Training
CrossFit Level 1 & 2
MMA Fitness Trainer Level 1
Senior First Aid

Serge Houhlias

COACH

Coming soon

CERTIFICATIONS

B. Education
FITREC Personal Trainer Certified
CHEK Holistic Life Coach Level 1
CrossFit Level 1
Senior First Aid

Halley Sims

COACH

Coming soon

CERTIFICATIONS

NZIS Personal Trainer Level 3
Precision Nutrition Level 1
Strong Coach – World Class Coaching
Active Life Professional
CrossFit Level 1
Senior First Aid

Paul Kiely

HEAD COACH

Coming soon

CERTIFICATIONS

M. Science
B. Science (Ex. Science)
Diploma of Education
Certificate Health & Physical Education
Cert III Fitness
Cert IV Personal Training
Australian Strength & Conditioning Level 1
CrossFit Level 2 Trainer
CrossFit Kids
CrossFit Football
Senior First Aid

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING! Class Sizes Are Limited.

If you would like to reserve a spot… Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$30 Per Class

FIND US AT:

2/68 Roberts Ave
Mortdale, NSW 2223

0483 942 941

OUR PRICING IS SIMPLE

We Want To Offer You The PERFECT Membership For YouR NEEDS.

Simply fill out the form below and one of our amazing coaches will send you our current membership information.