Sunday, June 30, 2013

Posted on: June 29th, 2013 by Vadim

 

Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.

 

David. Good rack position! Practicing push presses.
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Saturday, June 29, 2013

Posted on: June 29th, 2013 by Vadim

 

Mark your calendars. We are doing the Olympic Weightlifting Meet on Saturday, September 20. This will be a friendly competition for CFLIC members, with the two lifts contested being the Snatch and the Clean and Jerk. Lifts are to be of an acceptable standard in an Olympic Weightlifting Competition, no press-outs and make sure you are in control of the lift.

 

The competitors will be ranked based on the age-adjusted Sinclair Formula. The age-adjusted Sinclair Formula is used to compare lifters in different bodyweight and age categories. For example, if a 30 year old male athlete that weighs 180 lbs shows 400 lbs total, his score based on the age-adjusted Sinclair formula is 221.3. If another male athlete that weighs the same 180 lbs, but is 50 years old and shows the same 400 lbs total, his score is 275.1. If another 50 year old athlete shows the same total of 400 lbs, but his bodyweight is 150 lbs, his score is 306.1. If you have an iPhone, you can download a cool free app to calculate age-adjusted Sinclair score here.

 

A. Snatch 3-3-3-3-3, 2min rest
B. Clean and Jerk 3-3-3-3-3, 2min rest

 

20 year-old Mélanie Bonnamant (-48kg, France) cleaning 87kg at the 2013 European Seniors.
Mélanie Bonnamant

Friday, June 28, 2013

Posted on: June 27th, 2013 by Vadim

 

Today is the second Guest Day! Bring your friends and family to workout with you for free! Show them around and walk them through the warm-up, the rest we will take on ourselves. Remember that every movement and workout is scalable to any level.

 

5 rounds for time:
10 power cleans
12 db push press
100m run
+
4 person teams:
p1 - 50m sprint suicides
p2, p3, p4 rests
for 4 rounds

 

IMG_9689

Thursday, June 27, 2013

Posted on: June 26th, 2013 by Vadim

 

Today is the first Guest Day! Bring your friends and family to workout with you! Show them around and walk them through the warm-up, the rest we will take on ourselves. Remember that every movement and workout is scalable to any level.

 

Every 4min for 4 rounds:
A1. Back Squat @30X0 6-8
A2. DB Kneeling Torso Row @31X1 8-10
+
6 rounds:
15 wall balls
max strict pullups - (chin hold over bar/hang from bar)
90sec rest

 

kettlebell juggling, anyone?
IMG_0065

Wednesday, June 26, 2013

Posted on: June 25th, 2013 by Vadim

 

"Goals Board". We want to see everyone have a goal (or two) posted on our "Goals Board". Those have to be SMART - specific, measurable, attainable, realistic and timely. If you need help coming up with the goals, talk to one of us in class. For those who have already achieved and crossed out your goals (congratulations!!!) post them up to the Monthly Accomplishments/PRs board and come up with something else to work on! 3-2-1-GO!

 

Every 2:30 for 5 rounds:
A. 5 Push Jerks
+
15min amrap
12 burpees
15 kb swings
60sec FLR

 

working on getting some load overhead efficiently!
IMG_0336

Tuesday, June 25, 2013

Posted on: June 24th, 2013 by Vadim

 

Guest Days! Bring your friends and family to workout with you! Thursday, Friday and Saturday you can bring any of your family or friends to a regular class for free. Let them get the taste of the medicine! You will be responsible to show them around and walk them through the warm-up, the rest we will take on ourselves. Hope to see all your friends and family later this week!

 

Every 4min for 5 rounds:
A1. front squat @31X1, 3-4 reps
A2. DB single arm bent over row (relax in bottom, reaching db towards ground) @4111, 6-8 reps
+
5 rounds for time:
3 squat cleans, tough
2 rope climbs

 

Bobbi Jo, When in Doubt - Squat it Out!
IMG_9933

Monday, June 24, 2013

Posted on: June 23rd, 2013 by Vadim

 

Every min for 6 rounds:
A. depth jump x2
+
Every min for 10 rounds:
B. Power Clean x3
+
12min amrap:
6 db snatches
10 hr pushups
100m run

 

More side bridges!
IMG_0417

Sunday, June 23, 2013

Posted on: June 23rd, 2013 by Vadim

 

Reminder: there is only one class today at 5pm.

 

Weekly Workout Make-up Day: pick the workout that you missed last week and do it, or practice the skill that you need the most work on.

 

Roger, Box Jumps
IMG_0043

Saturday, June 22, 2013

Posted on: June 21st, 2013 by Vadim

 

We are hosting Ursula Garza Papandrea with The Art of Coaching Weightlifting seminar this weekend!

 

Reminder: there is only one class today at 7:30am and one class tomorrow at 5pm.

 

4 person teams:
p1 - 20 kb swings
p2 - 12 push jerks
p3 - rests
p4 - rests
rotate through all movements for 3 of each movement
+
same teams, one time through:
p1 - 10 burpees, 400m row
p2 - rests
p3 - rests
p4 - rests

 

Colette, working on midline and shoulder stability!
IMG_9907

Friday, June 21, 2013

Posted on: June 20th, 2013 by Vadim

 

Reminder: we are running modified schedule this weekend with one class on Saturday at 7:30am and one class on Sunday at 5pm. Sorry for the inconvenience.

 

Every 4min for 3 rounds:
A1. DB Step-ups @1010, 12-16 reps
A2. DB External Rotation @3010, 10-12 reps
+
14min amrap
14 air squats
14 burpees
28 double unders
+
accumulate 3min FLR

 

Andrea, Back Squat
IMG_0420