On the weekend of June 2nd and 3rd, we will spend two full days at CrossFit Mississauga learning, studying and practicing the Olympic lifts. The snatch and the clean and jerk bring speed, power, coordination, strength, agility, accuracy, flexibility and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage. If you would like to register please email us at
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to
reserve your spot. The cost of the seminar is $85 for first timers and only $20 if you've done the course before but would like to do it again.
The gym will be closed from 0900-1600 hours to those that are not registered in the course. The gym will be open from 0800-0900 hours for those of you that aren’t in the course but would like to come in and do a workout.
For those of you that are registered, the weekend schedule will be as follows:
Day 1 - Saturday June 2: snatch instruction
0900: Introductions
0930: Snatch instruction
-Burgener warm up
-Snatch skill transfer exercises
-Snatch from high hang
1200: Lunch
1300: Barbell snatch instruction
-Snatch from mid thigh
-Snatch from below knee
-Snatch from floor
1600: Wrap-up
Day 2 - Sunday June 3rd: clean and jerk instruction
0900: Review
0930: Front squat instruction and practice
1000: Learning the clean and practice
1200: Lunch
1300: Learning the jerk:
-Skill transfer exercises
-Footwork
1400: Putting the clean and jerk together
1500: Workout: (this depends on the ability of the class)
1600: Wrap-up
Rest Day
Coach Alex’s Notes:
How do your legs feel after last week? I probably should have told you this a week ago but I was busy getting my ass handed to me by a bunch of younger fitter people at Regionals. We are going to be doing a lot of squats together in the upcoming weeks. CrossFit Mississauga always hated your legs but the next four weeks will be especially gross. Last week we did heavy back squats on Monday and Friday, heavy thrusters on Wednesday and Cleans yesterday. This pattern (back squats twice a week) will continue for the next little while. We will test your 1 rep max on June 12 (you’ll be tired) and we’ll test it again on June 22 (you’ll have fresh legs, I promise). I expect a new max back squat from you on June 22.
If you’d like to help me compile some data to verify that this program is actually working, do me a favor and post your loads lifted and WOD score to the website comments section. If you do Tuesday’s workout on Thursday, please post it under Tuesdays comments so it will be easier for me to keep track of. In other words post your score on the day the WOD was posted. I will count the number of posts from each member. Each post will be an entry into a draw that will win you a free CrossFit Mississauga t-shirt when we print our next batch. Keep squatting and keep posting and I’ll see you in the gym.
