The next Olympic Lifting cycle starts next Monday, October 31st and is open to non-members!

Video from the actual Olympic Lifting meet from this past Saturday will be posted soon – until then, enjoy this little training montage 🙂  Don’t worry, all the good competitive lifts are coming up in the next one!  This is just further proof that we can all learn from our mistakes!

 

The next Olympic Lifting Cycle is set to start next Monday, October 31, 2011.  The Cycle will last for 6 weeks and will include classes from 6-8 and 8-10pm Monday, Tuesday, Thursday and a Saturday series of classes based on the individual members’ availability. There will also be an alternate Sunday class every weekend provided for those members who are absolutely unable to make classes during the week.  Each class will be capped at 5 attendees.  If enough people are interested in a third hour at a different time of day we will explore adding a separate hour.

The cost to attend will no longer include membership (which means anyone outside of CFCC is permitted to attend too!) but will instead be $400 for a total of 6 weeks of 4 classes per week which are EACH two hours long.  You may pay the $400 in two installments of $200 for the first 3 weeks and $200 for the second.  As most of you know, these classes involve specified training from Coach Jim Rutter which culminates in an Olympic Lifting competition taking place December 10th. If you are not interested in competing you may still take the class.

We’ve seen great success with these classes and we can’t wait for the next cycle to start!  If you are interested in attending, please email as soon as possible with “OLYMPIC LIFTING” in the subject line to crossfitcc@gmail.com and tell us which class you’re interested in!

Wednesday, 7/27/11

There is no noon or 530pm class today! Instead, you can join up with the running crew at 530pm – or simply make the 430 or 630pm.

CROSSFIT ENDURANCE with Liz at 530pm: 6-12x200m, 90 sec rest in between

High Intensity Training and Diet, from a Navy Seal (and CrossFitter) on Archevore.com (a great blog run by Dr. Kurt Harris, M.D.)

Worried about lifting and lifting injuries?  Check out The New Rules of Strength Training by Bret Contreras. Make sure you read all the way to the end… it’s a parody but the good stuff is at the end. Conclusion: you’ve got a great place to train and vigilant coaches: be brave, be smart, and always listen to your body.

If you think lifting weights is dangerous, try being weak. Being weak is dangerous. - Bret Contreras

NEURAL RECHARGE:

SELF-MYOFASCIAL RELEASE: Travel Your Feet, 6 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side.
DYNAMIC WARM-UP: 3 Rounds: Arm Swings, 5 reps – Bird-Dogs, 5 reps – Single Leg Romanian Deadlifts (or bird dips) – attempt to keep a straight pelvis during every rep (think of “balancing a cup of water on your back” just like in bird-dogs).
ACTIVATION: Single-Leg Depth Drops, 10 minutes with sets of 2.
STRENGTH: Sumo-Deadlift, up to an activating peak of 1.  Done for maximal speed off the floor.
METABOLIC CONDITIONING: 3 attempts: 100m Row.  Rest as needed in between attempts.