Jan 6th, 2014
Author: Haley Byrnes
The rumors are true… a dedicated olympic weightlifting program is coming to CrossFit Southie! If you’re looking to improve your technique and increase your max lifts in the snatch and clean & jerk, this class will be an excellent addition to your weekly routine. The program will kick off on Wednesday, January 15th at 7pm.
Classes will be held in the back of Southie Green on Wednesdays at 7pm and Saturdays at 1pm. Each class will last an hour and will be dedicated to one lift. The days of each lift will alternate weekly. For example, if we clean & jerk on Wednesday and snatch on Saturday of Week 1, we will snatch on Wednesday the next week. These classes do count as one of your weekly classes, so be sure you plan accordingly.
The focus of each class will be on the technique of either the Clean and Jerk or the Snatch. Classes will start with a warm up, move into accessory exercises/drills, and conclude with 25 minutes to execute the full lift. Much like our regular classes, there will be three levels of programming: novice, intermediate, and experienced. The drills and work that you do during class will be dependent on your level. Below is an example of the typical flow of an oly class and the different drills you may see, depending on your level:
1. Warm Up(10 minutes)
2. Accessory Work / Drills (20 minutes)
N- Muscle Snatch into OHS 3-3-3-3, very light
I- Overhead Squat 3-3-3-3, working at 75-80% of 1RM
E- Drop Snatch 3-3-3-3, very light Snatch Balance 2-2-2-2 @ 50%
3. Full Lift (25 minutes)
N- Work on Power Snatch followed by Overhead Squat
I- Squat Snatch, working toward max
E- Squat Snatch, working toward max
These classes will be a great opportunity for you to spend a full hour dedicated to the most complex lifts we do in the gym. The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness. Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day!
So, just to recap:
What: CrossFit Southie Olympic Lifting Program
When: Wednesdays @ 7pm and Saturdays at 1pm
Where: Back of Southie Green
*These classes DO count toward your weekly totals.
Hollow Rock Challenge is Back!
Starting this week we will embark on our Hollow Rock Challenge. During this first week we will complete 10 perfect hollow works, next week it will be 20 hollow rocks, after that it will be 30 and so on and so forth until we reach the end….100 hollow rocks! Don’t worry, if you miss a week you can always make it up on another day. Remember, working on those beach abs starts now, but more importantly a strong core will help us stabilize in all of our CrossFit movements!
Hollow Rock Challenge
10 Hollow Rocks
High Bar Back Squat
In 1 minute aquire as many Thrusters as possible (95,65)
Rest 1 minute
In 1 minute aquire as many double unders as possible
Rest 1 minute
Score= total thrusters/total double unders
Level 2 (75,50)
Level 1 (55,35)