Blog

OVERTRAINING: SIGNS AND SOLUTIONS!

Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. Learn what it is and how to combat it right here. Check it out! Many people train to the point where they are actually getting weaker. How can this be true? The answer is simple:overtraining. The dictionary states, “Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual’s recovery capacity. They cease making progress, and can even begin to

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Sunday 16th August

GO TO CHURCH……FAMILY DAY.  NEXT WEEK WE BEGIN THE 3RD CYCLE…..of positional work on the snatch and clean and jerk.

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Saturday 15th August

WEIGHTLIFTING PROGRAM: 1. power snatch+ohs+snatch balance: work up to 80% of best snatch.  1+1+1 x 5 sets.  rest as needed but no more than 2 minutes between sets. 2. pwr clean+front squat + jerk: work up to 80% of best clean x 1+3+1 x 5 sets. 3. ab work…..your choice.

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Proper Running Form

Between the popularity of movements like minimalism and Chi Running, more people than ever are trying to fix their running form in the hope of eliminating injuries and getting faster. Each school of running form has its converts who swear it’s the miracle cure. Experts say there’s not enough research to definitively say that any of these methods prevent—or cause—injuries. One thing is for sure: Try to make a radical change to your form suddenly, without giving your body a chance to adjust, and you’ll end up injured. So how do you determine whether your form needs fixing? As long

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Friday 14th August

STRENGTH: 1: Clean: 10 rounds- Every 2 minutes, compete: -1x hang clean + 1x push jerk + 1x clean + 1x jerk (work up to a max for the day) *These are not touch and go reps, treat it more as a (1+1) + (1+1).  Also, for any strength/Oly portion, the squat is always assumed, unless noted as “power”.  Any work capacity/CrossFit style/For time component, it is the opposite. You can perform the movement any way you choose, unless a squat or power is specified. 2: For max reps: -1x max rep unbroken clean and jerk (135#/95#) *Push this to your limit.

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Retrospective studies

In the 1970’s there was a research study that examined the short stature of child labors in Japan. The children were put to work at an early age doing work that involved lifting heavy objects such as hod for construction, etc. These researchers concluded that the major reason for the limited growth in these children was because lifting heavy weights broke down the epiphyseal plates (growth plates) of the long bones of the children which resulted in shorter stature than their peers. Another reason given, which was secondary, was that heavy lifting at an early age forced premature testosterone production early

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Wednesday 12th August

WEIGHTLIFTING PROGRAM: 1. Snatch: you have 3 reps to get to a heavy single for the day.  contest type of conditions.  make sure you are warmed up. 2. Clean and jerk: same as snatch. 3. Cool down….stretch and mobility work.

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Tuesday 11th August

Here is a little throwback to the 2010 CrossFit/USAW Open competition. For those of you who are not familiar with the event, it was a USAW sanctioned meet combined with a third CrossFit workout. The scores were based off your total in the Snatch and Clean & Jerk, plus total reps in the CrossFit triplet. Strength:  *Im not going to get too crazy here and tell you to run it like a weightlifting meet because people will probably stop hanging out with you if you are training alone in your garage, wearing a singlet, and announcing a 1 person weightlifting

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