Ever Wonder.....

...what your Coach does on her weekends?

This weekend I competed with my coaches and Team CrossFit Academy (where I train) at a CrossFit Olympic Weightlifting Event hosted by Josh Everett. Our team won first place overall. Additionally yours truly won first place in her weight class.

Here I am at the bottom (pic one) and the top (pic 2) of the Snatch.

Photo #3 is after having Cleaned the bar from the ground and stood up with it.  I am now preparing for the Jerk, which is pictured in #4.

I did not learn this overnight. Indeed, I am still a novice and am one of the lightest lifters on my team. But I decided to attack my WEAKNESS, which was strength. As a result, I am now stronger.  

Go figure.

Cleaning and Jerking as well as the Snatch are also excellent ways to increase accuracy, agility, balance, coordination, flexibility, stamina, speed AND strength.

Practicing these movements OVER and OVER have made me an overall better athlete, stronger AND a faster runner. 

How can that  be?

The Journal of Strength and Conditioning Research did an 8 week study on max load strength training with cyclists and definitely concluded that not only did their strength, force development and work efficiency improve over the control group, their "time to exhaustion at...maximal aerobic power improved by 17.2%."

That is huge. In 8 weeks, by adding max loads (at only 1/2 squats) this is what occurred. Do you see how strength training can improve your running?

During our Weightlifting team practice, we not only work on our Snatch and Clean and Jerk technique, we also do lots of squatting and lifting with heavy loads.

Don't think you need strength training?  

Think again.

REMINDER

NO 8:30AM OR 3:30PM CLASS ON MONDAY OR THURSDAY THIS WEEK.

TUESDAY 5:30AM AND 6:30PM CLASSES WILL MEET AT BURBANK HS UNLESS IT RAINS. 

8:30AM AND 3:30PM CLASSES WILL MEET AT BRACE CANYON PARK UNLESS IT RAINS.

IN CASE OF RAIN, CHECK THE BLOG ONE HOUR BEFORE CLASS TIME FOR LATEST UPDATES.

WOD

FRONT SQUAT

TEST FOR MAX

FOLLOWED BY:

TABATA SQUATS
 

Post thoughts, ideas, beliefs, fears...whatever.