Category Archives: CrossFit

Split Jerk or Squat Jerk…that’s the question….

The Jerk is one of the most (if not the most) difficult lifts around.

Let’s see how hard it is :

to start we execute the jerk after cleaning a heavier weight than the snatch. If we focus and study the snatch we’ll find that elite lifters (world/Olympic level lifters) can lift as fast as 150-150 m/s (meter per second)when working with intensity zone 3 (70%-80% of max) and 120-130 with zone 5 (90%-100% of max) . Wow that’s fast….., but how about the Jerk ( with lots of more weight)what’s the speed of the bar? 250 m/s to 270 m/s!!!!!!!!!!!!!!!

In order to achieve this speed we need to produce a great amount of power and technique needs to be perfect….which jerk is the most efficient?

I’m sure we’ll get tons of responses on this questions (mostly from Internet experts or as I call them overnight coaches with thousands of youtube video watching).

My answer to this question is: It’s really doesn’t matter…whatvever fits better to the lifter. We need to focus here in what is really important or what phase is important in the jerk.


The most important phase is HOW MUCH TIME LIFTER SPENDS at the bottom of the dip before initiating the drive. World and Olympic lifters (the likes of Dimas, Suleymanoglu, Taranenko, khkiasvillis,etc) spend anywhere between 0.04 to 0.08 seconds. It’s reported that the time of Yurik Vardanian (yes the father of our own Norik) was a pretty steady of 0.04 seconds. That explains his lifts of 224 Kgs at 82.5 Kg body weight.


Another important factor would be the angle of the legs in the dip (bottom of the dip) 165 degrees to 177 degrees…

By fixing or adjusting the position of the wrists we have increased the jerk of some international lifters. The wrists form and angle of 90 degrees with the ceiling…

BTW which would be the best exercise to improve the jerk:

The best extercise todo so is Jerks behinds the neck…how so?

Russian researches found out that in high levelinternational competitions the lift with the most misses was the C&J (77.3 % of all misses) the portion with highest misses was the Jerk (77.9 %).

They tried 6 differnt exrecises to fix this technical issue. The jerk behind the neck was the one with best results for the following reasons:

1.- Better control in lowering the time at the bottom of the dip (more power=more speed)

2.- The lifter uses his heels to prepare for the jerk and uses them in the drive

3.- Better  control of the position of the elbows to avoid the bar falling forward

4.- Better positioning of wrists

5.- Less injuries

6.- Can even use heavier weights!!!!!!!

Should you have any questions please don’t hesitate to contact us

207 844 0449





Coach Ivan head Coach of Team Panama for Toronto 2015

Coach Ivan is the Coach of team Panama for the 2015 Pan American games in Toronto. The lifters in the team are : Rocio Navarro Female 69Kg and Ariel Batista Male 69Kg. Both lifters have a lot of International experience.

Rocio has been training with us since February and Ariel arrived to Eliot, Maine last Saturday.

We expect great results from these lifters.rociothese amazing lifters.

Response to Gwen’s video from 2013 nationals by a member of the IWF technical committee

This is the response to the video I sent to Mr. Diego Martinez, member of the technical committee of the IWF.

Hi Ivan, as you know judging a lift at the time of execution depends on many   factors   , factors such as the lights, shadows, judge experience, fatigue among others, the video of a lift is not recommended to give a good opinion, since the reproduction frame by frame it’s a bit slower than the human eye and in most cases the lifts are seen as not valid lifts.

Moreover, in the video you send me it  is a bit difficult to see well both arms because it was taken from a diagonal and not straight, but I do see that she makes a motion with her shoulder and the elbow of that arm which I see it’s hyper extended. From what   I’ve seen in the video   I DON’T SEE, any fault in the movement. The anatomy of the shoulder and the elbow anatomy might have made seen the judges something to judge it as not valid.

Technical Committee


  • Sam COFFA



  • Reiko CHINEN


  • Alexander KURLOVICH


  • Abdullah AL JARMAL


  • Shakhrillo MAKHMUDOV


  • Stephen CANNON


  • Diego MARTINEZ


WOD for Olympic Weightlifting Week 12 Day 1


Week 12 Macrocycle I. Mesocycle III. Microcycle IV – Competition modeling or control test
Day 1 1.- Snatch 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
2.- C&J 65%(2×3) 70%x3 75%x3 80%(3×3) 21 reps
3.- Back Squat 55%x5 60%x5 65%x4 70%x3 75%x3 80%x3 29 reps
4.- Snatch pull 90%(2×3) 93%(2×3) 12 reps

WOD for OLympic Weightlifting Week 11 Days 3,4 and 5

Will be on a weightlifting matter trip and might not have good internet service.


Day 3 1.- Power Snatch 60%x3 65%(2×3) 70%x3 75%(2×3) 18 reps
2.- Jerk behind neck 65%x5 70%x5 75%(2×3) 78%(2×3) 20 reps
3.- Front squat 70%x5 75%(2×5) 80%(2×4) 85%x4 90%x2 29 reps
Day 4 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- P Cl + fro squ+PJ 60%(4×1-1)2 65%(4×1-1)2 70%94×1-1)2 24 reps
3.-Front squat 70%x5 75%(2×4) 80%x4 85%x3 90%(2×3) 26 reps
Day 5 1.- Snatch 65%x3 70%x3 75%(2×3) 80%x3 85%x3 87%(2×2) 22 reps
2.- C & J 60%x3 65%x3 70%(2×3) 75%(2×3) 80%x3 85%(2×2) 25 reps
3.- Back Squats 50%x5 55%x5 60%x5 65%x3 70%x3 75%x3 80%x3 85%x3 34 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 2

Day 2 1.- P Snatch b knee 60%(2×4) 65%(2×3) 70%x3 75%(2×3) 26 reps
2.- Jerk behind neck 65%(2×3) 70%(2×3) 75%(2×3) 80%(2×3) 24 reps
3.- Back Squats 60%(2×5) 65%(2×5) 70%(2×5) 75%x4 80%x3 83%(2×3) 43 reps
4.- Snatch Pull 90%(2×3) 93%(2×3) 12 reps

WOD for Olympic Weightlifting Week 11 Day 1

Week 11 Macrocycle I. Mesocycle III. Microcycle III
Day 1 1.- Power Snatch 60%x4 65%(2×3) 70%x3 75%x3 80%x3 83%(2×2) 23 reps
2.- PCl+ PJ 65%(2×3) 70%(2×3) 75%(2×3) 78%(2×3) 24 reps
3.- Back squat 55%x5 60%x5 65%(2×5) 70%(2×3) 75%x3 80%x3 85%x3 35 reps
4.- Snatch Pulls 90%(2×3) 93%(2×3) 12 reps
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