Donny Shankle Seminar

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:

  1. Weightlifters are a bunch of bad asses.
  2. Weightlifters lift in kilos.  Times pounds by 2.2 to get kilos.
  3. Need to have the right kit: Olympic (oly) weightlifting shoes. You can customize them: here.
  4. Know and record your PRs.
  5. The best way to learn the snatch/clean & jerk is to learn from the top down.
  6. Yes, the bar actually hits your body in the “pocket”.
  7. Do NOT get frustrated: unless you train these lifts professionally (which is three hours a day: EVERY day).
  8. Be aggressive.
  9. Be confident.
  10. Make goals.
Reebok Crossfit Asia & Donny Shankle

Reebok Crossfit Asia & Donny Shankle

#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.



2 Comments (+add yours?)

  1. Auste
    Oct 15, 2013 @ 13:00:22

    I needed this list Jess! Thank you 🙂 I am so jealous you guys got to work with the man himself.


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