BARBELL UPDATE!!

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Barbell Club Update!

  • 12 Week Cycle
  • Start Date: Week of July 6th
  • End Date: Week of September 28th (technically, it’s 13 weeks, but we will use the last week to retest)

Because this is a 12 week cycle, I would ask you to try and commit for all 12 weeks. Try and come at least 2 times a week. Saturdays will be the days that you can come in to catch up on the day that you missed during the week, or if you just want to do more lifting.

Ask anyone that came in to last 12 week cycle, and hopefully they will tell you how much more  proficient they have become in these lifts.

Days and Times

The times below are for the next 2 weeks. The feedback for times was pretty evenly split between mornings and evenings, and because we want everyone to get a chance to participate, for the next 2 weeks, we will have sessions during the mornings and evenings! Mondays and Tuesdays will be the same workout along with Wednesdays and Thursdays (so if you make it Monday morning, attending Tuesday evening would be a repeat of what you already did).

  • Mondays – 5:00am-6:15am
  • Tuesdays – 5:45pm-7:00pm
  • Wednesdays – 5:00am-6:15am
  • Thursdays – 5:45pm-7:00pm
  • Saturdays:  Feel free to come in to work anytime between 8am-11am

In this training club, the format will be similar to our  regular CrossFit classes, but will be loosely structured. That said, it will all be dependent on the people that show up and everyone’s abilities, which will determine the level of coaching needed. Everyone is welcome! This is for people who are not super comfortable doing a full squat clean or full squat snatch, and especially for those who already have the mobility for these lifts but  want to perfect them. Because this is more of a TRAINING program, there will not always be formal coaching, and will often be peer coaching if you need someone to watch a set and critique.  Some of the other coaches can jump in and watch  your form as well. We will focus first and foremost on form vs. heavy weight. Once your form is in a place where you feel comfortable, then when we can start adding more weight.

Beginner

Purpose: To develop core strength, general strength, fundamental barbell movements, and mobility for oly lifts.
Goal: Make stronger individuals, better mobility, work on stretching.
Rep schemes will vary weekly

Non Beginner

Guidelines: Must already have a good grasp of doing full snatches and cleans with no mobility issues. Must have been doing these lifts for 4-6 months.
Purpose: To offer more classes outside of just general CrossFit. For people to develop a specific skill and get people excited about getting stronger.
Goal: Get people stronger with good form for the Olympic lifts.

Check out the demo videos at the link below. It is recommended you watch all of these videos.

Oly Demo Videos
Below is a list of the type of movements we’ll be doing during training (but this is an example and we would NOT be limited to this list):

Mobility and Stretching

  • Hip mobility
  • Shoulder mobility
  • General mobility

Jumping

  • Armen drill
  • Vertical jumps (hip explosion)
  • Box jumps

Snatch Variations  (for competitors)

  • Muscle Snatch
  • Hang Power Snatch
  • Power Snatch from block above knee
  • Power Snatch from block below the knee
  • Power Snatch
  • Hang Snatch
  • Full Snatch

Clean Variations  (for competitors)

  • Muscle Clean
  • Hang Power Clean
  • Power Clean from block above knee
  • Power Clean from block below the knee
  • Power Clean
  • Hang Clean
  • Full Clean

Presses and Jerks  (varying clean and snatch grip, as applicable)

  • Strict Front Press
  • Strict Rear Press
  • Front Push Press
  • Rear Push Press
  • Split Press (Front and Rear)
  • Presses (from squat) (later in the cycle)
  • Power Jerk (also later in cycle)
  • Split Jerk (later in the cycle)

Squats

  • Front Squat
  • Back Squat
  • Overhead Squat
  • Split Squat
  • Lunges (stepping lunges with weight)\

Accessory Work

  • Pressing Snatch Balance
  • Snatch Balance
  • Rows (Bent over, Upright)
  • Good Mornings
  • RDL’s (Single leg, Snatch grip, Clean grip)
  • Deadlift

Other

  • Reverse Hypers
  • Abs
  • Monster Walks
  • Lateral Band Walks, etc.

Details of Note

  1. Come 20 minutes early before class to warm up and stretch. All warm ups should be done on your own. Do whatever it takes to open up your hips and shoulders. If it means coming and stretching for an hour, do so.
  2. Bring a notebook to write down the workouts and record your sessions. This is incredibly important so you can refer and look back to not only past workouts you’ve done, but also record your weights and know exactly where you are at.
  3. Try not to get in anyone’s line of sight when they are performing a set of lifts so that individuals can focus on what they are doing.
  4. Be aware of your body’s limitations. Don’t do a hard WOD right before and expect to be energized to lift. We suggest that you do not WOD that day or that you WOD  hours before so you are 100% recovered (or after). Barbell training requires a lot of precision and coordination in lifts. You are 100% likely to SUCK if you are fatigued. (We all have experienced this first hand)
  5. Strive to perfect your form for EVERY SINGLE REP. This is not CrossFit. You’re not doing high volume reps in as little time as possible. The more you perfect, the better you will be at CrossFit and especially when you have to perform those lifts under duress both with fatigue and with the clock ticking. Olympic lifting is about good repetition and Muscle memory!!

We hope you’re all as excited as we are here at LAX!! This will be a 12 week cycle, and we will continue with these training sessions in hopes that this will continue to grow!!  Get Some!

Workout of the Day 7/1/2015 – Wednesday

CrossFit

Strength.
Strict Press 3 x 6

Met-Con.
40-30-20-10:
Double Unders
60′ Forw Crab Walk

CrossFit 101

Strength/Skill.
Front Squat 8-6-4-4-2-2

2 second pause at the bottom.

Met-Con.
AMRAP 12:
3 Squat Cleans
6 Shoulder to Overhead
9 Box Jumps