This weekend I spent 8 hours on Saturday and Sunday participating in a Weightlifting Seminar with Olympic Weightlifter Donny Shankle. Even though the only moves he dissected were the snatch and the clean & jerk, I learned a lot more than I had expected.
Ten Things I learned from Olympic Weightlifter Donny Shankle:
- Weightlifters are a bunch of bad asses.
- Weightlifters lift in kilos. Times pounds by 2.2 to get kilos.
- Need to have the right kit: Olympic (oly) weightlifting shoes. You can customize them: here.
- Know and record your PRs.
- The best way to learn the snatch/clean & jerk is to learn from the top down.
- Yes, the bar actually hits your body in the “pocket”.
- Do NOT get frustrated: unless you train these lifts professionally (which is three hours a day: EVERY day).
- Be aggressive.
- Be confident.
- Make goals.
#1: Weightlifters are a bunch of bad asses. When I thought of “weight-lifters”, prior to this seminar, I thought of great big guys with big ol’ bellys and prison tattoos; with a bald head. Donny Shankle
walked strutted around as an average 6 foot tall guy with medium long curly hair- his tattoos were simple and beautiful. His voice was deep with an accent impossible to place. His eyes: patient, focused and passionate for lifting. This guy is a bad ass; and I know my bad asses.
#4: Know and record your PRs. After two years of crossfitting I thought I mastered the “Log Book”. My wods are logged chronologically with my scaling in paraenthesis. In the back of my book I have the following sections: general (heros, girls, 5k, ect), thruster, shoulder press, push press, push jerk, power clean, squat clean, snatch, front squat, overhead squat, hi-bar back squat, low-bar back squat, & deadlift. I’m going to start a new book and have a PR section before my general section.
#7: Do NOT get frustrated. If you’re not getting frustrated at crossfit- you’re doing it wrong. Frustration comes with the territory, but don’t let it own you. If it takes Donny Shankle eight years to PR- it might take a little longer for you.
#8: Be aggressive. “…like you’re ripping the head off a god damn lion.”- Donny Shankle. Seriously bad ass.
#9: Be confident. Positive begets Positive. Fill that brain-housing-group with positive thoughts! “Be patient. It will. If the training remains constant, it will.”- Donny Shankle.
#10: Make goals. Along the lines with #4 my new crossfit log book will have a goal section. It will be on the first page. My goals will be specific and have a target date. If I don’t make my goal by the date I will channel lesson #9 and change the date.