Monday, June 7, 2010

Workout of the Day:
Take 12-15 minutes to work on:
Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique;
and then,
Five rounds for time of:
Heavy Power Snatch x 3 reps
Pull-Ups x 12 reps
(Note time and weight used.)

Picture This . . . The Invictus Lifting Club!
Written by Sage Burgener

Picture this, I’m sitting on a park bench with almond butter and broccoli in my hand and Fergie in my ear.  As I gaze off into the distance, I start thinking about everything and nothing at the same time (deep, huh?) “Hmm?” I ponder “What is it that makes life so fantastical?”

…..pondering….

.47 seconds later, I had found my answers: Olympic weightlifting and ice cream (one being a little more appropriate than the other depending on if I’m talking to you as your coach or as your friend).

Olympic weightlifting consists of walking up to a barbell in super cool mismatched knee high socks, wearing wooden soled shoes that make obnoxiously loud noises if you’re trying hard enough, ANNND you get the opportunity to lift that barbell all the way over your head in a super fast graceful manner.  Better than ice cream?  Probably not… but we’ll pretend it is for the rest of this post.

“But Sassy Sage,” you say, “I’ve never really felt that way while lifting.  Most of the time I feel like you’re just asking me (in a really loud voice) to pull myself under a weight that could possibly fall on my head.”

I totally get it.  It is understandable for one to be afraid of barbells falling on their noggin, but just look at it as motivation to never mess up and perform the movements perfectly.  Problem solved!  It’s so simple!

However, performing the Olympic lifting movements perfectly takes a LOT of practice and I have just the solution!  The reason why Olympic weightlifters are able to move how they move (in a way that strongly resembles a ninja…or maybe even a gazelle) is because of their commitment to working on their weaknesses, doing the lifts repeatedly, and being consistent with their training.  Because I love ALL of you with my whole heart, I’m here to offer you a way to work on all three of those things.

If you are an observant individual, you have noticed the most beautiful platforms in the history of the world in the corner of the gym.  That area and those platforms are going to be for our new Olympic weightlifting club!! (Crowd goes wild!!!)

Monday through Thursday at 4:00 and 5:00 p.m., twice a week (you pick the days and time that works best for you) you will come in with an individual program that I have written up for you based on what I feel you’re fabulous at, and what I feel would make you a better person/lifter.  I’ll coach you for 45 minutes, making you more gazelle-like each minute, and then you can go off and jump into the CrossFit group workout if you so desire!  It’s like Christmas all over again!

This whole shindig is limited to 9 participants per session, two sessions per day (4:00 and 5:00 p.m.).  We are only selling 36 memberships total so that 18 participants can get in twice a week.  So, you best sign your cute booties up fast!

One last thing, there is only one thing that I ask for in return (no, not your soul).  I need to have worked with you before in my oly class or one-on-one.  This new fabulous club is meant to be extremely productive, so I need to have people who are familiar with the oly movements so we can be lifting some serious weight!

If you have not worked with me before, do not fret!  I’m not mad at you.  In fact, I’m offering an 8-session Fundamental Olympic Weightlifting class (Mon/Wed and Tues/Thurs @ 6:30pm) as a way for you to redeem yourself for neglecting me.  These sessions are a prerequisite for the oly lifting club.  They will help give me an idea of where you are technique wise, and they will help you to feel more comfortable and confident with the lifts so you’ll be ready to move right in and join the fun club!  The Club O’ Fun!

If you have any questions, holla atcha girl, or talk to Popsicle or C.J.