Wednesday, January 8, 2014

Olympic Lifting Schedule Updates: Saturday from 10-11:30am

Starting this week the Olympic LIfting Class will be moved from Thursday (7:45-9pm) to Saturday from 10-11:30am on January 11th.  We will not have the Olympic Lifting class this Thursday.

In terms of the class: It is for all levels!  I took the class this past Thursday and took a page worth of notes to review and apply in my training.  Whether it is one slight adjustment, increasing your confidence, or several things....the feedback is valuable in your daily CrossFit training.  In the end we want to get fit and being able to transfer power more efficiently through our hips is paramount.  

Hoping this will be a better time for you to take advantage of!

You Get Out What You Put In!

Everyone is different. Weight, body composition, speed, strength... and so on. Some of us can deadlift 450 lbs but can’t do a pull up while other can do 30 pull ups and can only deadlift 300 lbs. However, we all have something we can improve on. For me it’s my shoulder stability and hamstring strength. Many of us have goals to lift 300 lbs or squat 400 lbs. But that is a very black and white goal. Each day passes and you can work your ass off but still cannot lift the weight.

I like to think of goals in terms of pit stops on the way to a final destination. Maybe you would like to deadlift 400 lbs but that’s not your goal. Your goal would be to perform 1-legged RDLs three times a week until you can lift the weight. I like this thought process better because your hard work will pay off. Firstly, assistance work is the best support for a movement, strengthening the muscles individually. Secondly, although you still cannot lift 400 lbs after 2 weeks, improvements WILL be seen because you will be able to increase the weight for the RDL.

As a coach nothing makes me happier than seeing athletes staying after class to work on pull ups, push ups, cleans, etc. But more importantly, nothing will help you guys accomplish your goals, more than putting in that extra work. 

Meghan Gallagher asked how to get strict pullups and worked for 1 month doing negative pullups like she was told…. Now she does weighted pull ups!

-Nicky Hoberman

WOD for Wednesday: 

1a) Deadlifts

5X2, 1X5+

-Rest 60 Seconds-

1b) 4X 10-12 DB Shoulder Press

-Rest 60 Seconds-

2.) Complete 6 rounds: 

30 Second AMRAP Air Dyne for Calories

-10 Second transition time-

30 Second AMRAP Deadlifts (60-65% of weight on last deadlift set above)

-60 Second Rest-

*Note- there is a 10 second transition time from the air dyne to bar- soo be quick and get on your bar ASAP; this isn't a rest!

Post weight/reps and (2) total deadlift reps to comments.

Comments

[Nils]

Deadlift: 7@325#
DB press: 4x12@35#

WOD: 82 calories (miscalculated this on the board)
65 deadlift (190#)
Total: 147

[Danielle D # 2]

Deadlift: 225# x 10
DB press: 4 sets of 12, 12, 10, 10 @ 20, 22.5, 25, 25

WOD: 58 Calories, 70 deadlifts (140#)
Total: 128

[Laura]

DL: 6 @ 260lbs

DB press: 12 @ 25lbs, 3 x 10 @ 30lbs

65 calories, 62 DLs (165lbs) = 127

[Adam S]

Finally landed and set up shop at the Reebok Club in Madrid!

Thanks Balance for again letting me steal your workouts.

1a) Deadlifts

5X2, 1X5+

-Rest 60 Seconds-

1b) 4X 10-12 DB Shoulder Press

-Rest 60 Seconds-

2.) Complete 6 rounds:

30 Second AMRAP Air Dyne for Calories

-10 Second transition time-

30 Second AMRAP Deadlifts (60-65% of weight on last deadlift set above)

-60 Second Rest-

[Brian C]

DL: 325 x 6.

WOD: 56 DLs @205#, 47 cal.

[Josh]

DL: 235x8
WOD: 75 cal | 48 DL @145