Thursday, September 19, 2013

OLYMPIC LIFTING CLASSES- OFFERED BY THE MONTH- Details below: 

Meet the Coach- Nicole Burda!

Nicole has been involved in the sport of Olympic Weightlifting for over 8 years as a coach and athlete. After competing as a collegiate gymnast and using Olympic lifting to become a more powerful athlete, Nicole took up Olympic Weightlifting as a sport. She enjoys helping others become better weightlifters, training athletes to become more explosive and enhance performance in their sport by using Olympic lifts, or just teaching the lifts for the enjoyment of moving heavy weights quickly (and safely)!

Nicole worked with Rich Lansky, an international level Olympic Weightlifting coach, coaching Team Florida GulfCoast and has experience with coaching athletes of all abilities and ages.

Nicole is a Certified Strength and Conditioning Specialist and a USA Weightlifting Sports Performance Coach. She received her undergraduate degree in Exercise and Sport Science with a focus in Strength and Conditioning from the University of Wisconsin – La Crosse and a Master’s in Public Health from Oregon State University.

WOD for Thursday: 

1a.) 4X 6-8 Weighted Barbell Box Step-ups 

-Rest 1 minute-

1b.) 4X 10-12 Pull-ups

-Rest 2 minutes-

2.) 3X of the following: 

1:00 Minute to complete: 

15 Thrusters (75/55lbs)

AMRAP Sprawls

-5 minute rest-

3.) Post workout-10 minute cool down- either row, complete 2 block runs, air dyne (first come, first serve).  This is mandatory.  Grab a partner if you are going for a run.

Post weights and time for above sets.

ANNOUNCEMENTS: 

Olympic Lifting Class-Saturday, from 1-2:30pm- Starting next Saturday, September 28th. Each of our Olympic Weightlifting classes are taught by a USA Weightlifting Certified Coach. This program is geared towards the following athlete:

*Both a novice and advanced lifter looking to improve technique and increase strength and speed.

*CrossFit Balance members and Balance Gym members

*Commitment to learning the lifts 

 Each class will consist of:

•       Dynamic warm-up/mobility

•       Drills-skill transfer/development movements pertaining to the lifts

•       Technique work - feedback from a coach in a smaller group with similar athlete levels; working to improve technique at all weights - light, medium and heavy.

This will be offered for $59 per month and includes 4 classes meeting on Saturday from 1-2:30pm.  The membership will be pre-registration via email with Danielle and limited to 12 people.

Comments

[Rachel]

1a) up to 95#

1c) Thrusters with 45# ; Sprawls: 15, 20, 25 (apparently I had more in the tank than I realized for that last round.)

One of those days where I thought I had a 33lb bar and discovered I had a 45lb bar. A nice surprise that I am sure my legs will feel later.

[Megan Gallagher]

Weighted step ups
35/45/55/65

Score : 15 / 20 / 23

[Norm]

Weighted stepups @ 45#: 8, 8,8 8

pullups: 12, 12, 12, 6+5

metcon @ 55#: 15, 20, 21