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Sunday, 5-27-2012

27
May

Sunday, 5-27-2012

NO OPEN GYM TODAY
 
 
 We are starting an Olympic Lifting program on Tuesday!!
 
Purpose: To increase your speed, strength, power, agility and ultimately your fitness!  We all need to get on a solid program like this!
 
Details:
– It will be a 12-week program focusing on the Snatch, Clean, and Clean & Jerk while hitting general strength lifts too (squats, deadlifts, presses, etc) 
– We would like you to sign up so coaches can keep track of you and help hold you accountable…a lot can happen in 12 weeks.  We will also assign you a training partner.
– It is open to ALL ability levels (beginners are encouraged!)
– You will get a hard copy of the program
– My soccer team’s (…this is Robby btw) season is over next week and I will be available on Tuesday and Thursday evenings and will be running an Oly/strength class at
5:00pm & 6:00pm Tuesday
5:00pm & 6:00pm Thursday
 
How we recommend you train with this program:
– If you do this program, then you are going to have a heavy bias on strength/Oly and less on CrossFit.  Example:
Advanced athlete:  4 Strength/Oly workouts per week; 3 or less CrossFit WODs per week (keeping the WODs under 12min and lower volume of reps).  Yes you will be doing ~two 2-a-day workouts per week.
Beginner athletes: 3 Strength/Oly workouts per week; 2 WODs per week.  No 2-a-day workouts unless you want to drill light weight for technique
Weekly example for advanced athlete (~1 year of CF):
Mon – Oly/Strength
Tues – Oly/Strength & WOD
Wed – Rest
Thurs – Oly/Strength
Fri – WOD
Sat – Oly/Strength & WOD
Sun – Rest
 
VERY IMPORTANT – If you do too much volume, your Oly/Strength AND CrossFit workouts will BOTH suffer.  Olympic lifting requires power, strength, and a lot of speed.  If you are over training, your lifts will be very very slow.  Take extra rest days if needed. 
 
GET READY!!!

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