June 17th.2015 standard

The quick lifts are notorious for their perceived complexity and many athletes struggle developing capacity in the lifts. To the undeveloped lifter, the Olympic lifts look like a blur of movement and often feel even worse.  The good news however, is that with the right approach steady progress can be made. Today, I will discuss something that is super important in developing capacity in these lifts. Mindset The Olympic Lifts (Clean & Jerk and the Snatch) are different than the  Power Lifts( Deadlift, Squat, and Press). Although both are barbell exercises, the Olympic lifts are a demonstration of power through a technically sensitive series of movements and positions. Because of the speed involved you have less margin for error than ...

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June15th.2015 standard

You will notice that this next cycle will have a little bit of a different feel to it that the last few. Some things you may notice are as follow: Our lifting will not follow as linear a progression as it has in the past. There will be more days working on skills. Our workouts will bias building a stronger aerobic system (being able to work for longer). This cycle will last 6 week instead of 8. Our strength or skill practice will jump around to different days week to week. I’m not married to the method with getting you guys to continually improve, so at times we have to try something new. I will be asking for your feedback ...

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June13.2015 standard

So today was one of the most rewarding days  in the gym for me, as your coach, in awhile. Not to belittle our daily grind, but it was awesome to watch all you guys achieve numbers you wouldn’t of thought were possible 8 weeks ago. Nice work crew! You all put a huge amount of work in the past two months and it was really awesome to see it come together for each of you. So to cap this cycle off we have a workout that some of you will recognize, for others it will be a new one. Your just going to have to show up to see what it is 😉 Hint: there may be intervals involved.   ...

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June12th.2015 standard

Just wanted to say nice work from everybody on the heavy Shoulder Presses! Today we will be pulling heavy stuff off the ground 🙂 Strength: Deadlift Find a heavy single. If you don’t know what your 3rm is you will be doing that. Conditioning: 7 min AMRAP of: 14 KB Swings 7 Burpees Anyone who has done are fundamentals since December will have done this conditioning peice, have a look in you log books to see what your trying beat! *post load and times to comments!   We have a fairly long workout coming up July 1st (anywhere from 35-mins to just over an hour) post some songs, to comments, you would enjoy listening to while getting your sweat on! ...

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June10th.2015 standard

Strength: Shoulder Press *Find heavy single, if you don’t know your heavy 3 rep we will be doing this instead.   Conditioning: For time Row 20 calories                    20 Wallballs 3 Rounds Cash Out: Couch Stretch or roll out Quads   Summer time is here, click here for a cool article on BBQing.   *Post load and times to comments!  

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June 8th.2015 standard

Strength: Back Squat     5.3.3.1.1.1 *Members who are still relatively new to training (less than 4 months) will be preforming a heavy 3 rep. Conditioning: For Time 5 Pull ups 10 Push ups 15 Squats 4 rounds *Post load and times to Comments! Class Times Starting tomorrow we will be switching our 7:30 am class to 7am. The other two will remain the same for now (8:45am, 5:30pm).       Shannon Brown focusing keeping that back in picture perfect form during some deadlifts, nicely done.  

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June 5th.2015 standard

Skill Work: Pistol Practice Strength: Shoulder Press 5 x 3 if last week went well, add 5lbs. If not work on solid lockout. We will be testing 1rm next Friday.   Conditioning: For Time KB Swings Squats 5-15-25-35-45 I know we often bias front loaded workouts, thought we would switch it up to keep it fresh. *Post load and times to comments!         The teens getting there back squat on!

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