Want to be an Olympic Lifting badass?

Ian WIlson = Badass

As many of you saw from yesterday’s post, there is a new Olympic Lifting program starting tonight! How could that not be exciting?! 

Tonight (Monday), there will be a brief informational meeting before any training begins, just so everyone fully understands what they are committing to.

This program is different than the current Thursday night “technique” class. It will include 2-3 days of programing based off of your current abilities. You will be expected to train Monday, Wednesday & Thursday (optional, but the squatting cannot be skipped). 

The current Thursday night “technique” class will still take place, but if you are on this training program, you will follow the programing you are given on Thursdays. 

This is a four week commitment, people. Please understand, this is what you need to do if you are serious about getting better at the Snatch & Clean and Jerk. This doesn’t mean you will never do CrossFit or that you will become bad at CrossFit. You just will not do CrossFit on Mondays, Wednesdays or Thursdays for now. So don’t worry!

Once the four weeks is up, you will have the opportunity to continue training cycles on the Olympic Lifts, if you chose to do so. 

Be sure to sign up through Front Desk if you plan to attend this training cycle. 

Goal Setting

Well the Open is over for 2014 and I want to thank everyone that participated. I have gathered a boat load of data based off of the 31 of us that competed.  First of all, as a group, we suck at double unders.  The first workout by far was our worst, generally.  We did have individuals that excelled with 14.1 but we sucked.  I will take full blame for that as I do the programming and the warm-ups.  It tells me that, how we are practicing is not working and therefore, we will change that.  There are millions of technique videos out there and I have watched them all, I feel we need to just focus on performing the double under and put the singles aside.  If you can only do one at a time then so be it!

Alright, now let's talk about the good.  In general there was nothing that stood out that we all kick ass at.  The bigger individuals seemed to do well with the Deadlift Wod and the smaller of us did well with the chest 2 bar pull-up Wod.  We also had multiple people excel in the double under wod (Katie Church)! 

So what does that tell us?  1. I think we are well rounded, however; we do have some things to work on which I will call "GOATS".  For must of us it is double unders...obviously. 2. We should continue with the strength building and Olympic lift training.  

Let's talk about the Goats for a second.  I am implementing a "KILL A GOAT" board.  Where you will write down what you suck at, be it double unders, muscle ups or whatever, and work to kill it!  I will give everyone time at the end of the workouts to specifically work on your goats!  By next year's open it will not be an issue.  

Now we get to strength training and Olympic lifting.  We are very blessed to have Dr. David Boffa and College Graduate (in 5 weeks) Lani Peterson as our coaches and they are going to offer a specific Olympic lifting course starting Monday April 7th at 6 pm.  The classes will be held Monday, Wednesday and Thursday at the 6 pm time slot.  If you want to be competitive with CrossFit I highly recommend attending this class.  We are in a great spot right now where we don't have to work on the endurance portion of CrossFit and can focus on strength and skill.  The more you can squat the easier thrusters and wall balls are.  The better technique you have on the Olympic lifts the more you will conserve energy on the wods that feature them.  It really is a no brainer.  If you are interested please sign up for the class on Front Desk.  And, No, you are not allowed to do the CrossFit Wod before or after.  Focus on strength and skill, you are also welcome to work on your goats at this time.

I also want to sit down with each one of you and write down some specific goals for the next 3 months.  My goal is to drop a couple of lbs before bikini season so I can look sexy as french toast. What are your goals???  Think about it and we will put it on a board so there is something to work towards.  Some of the best motivators are the your peers so let's put the goals out there and hold each other too them.  Bring in your spring goal this week and we will get it on the board!

Summer Fun Run

This summer's fun run is going to be something new called the Ridiculous Obstacle Challenge on Saturday July 12th. Think the game show Wipeout with a 5K involved. We will charter the same motor coach we have the past few year and live like kings for the day. After the race there will be a pool party as well.  So get in on the fun and sign up!  Price increases after 4/15.

REGISTAR HERE!

Sign up for the 12:00 pm heat.  

Team Name: CrossFit Beloit

Password: barbell

Nutrition Challenge Winners!

The 2014 nutrition challenge has come to a close and I have some impressive results to announce.  This year had the most participants by far with 30 starting and 22 making it all the way through the 6 weeks.  Also, out of the 22 people that got measured prior to and after the challenge have lost a combined total of 121 inches!  That is an average of 5.5 inches per person! The big winner of the challenge lost a total of 14 inches but everyone lost over an inch.  

Beyond the improvements in how everyone looks let's talk about performance.  I can say my wod times have improved, have yours??? I am sure if you have lost some inches then moving your body around is easier.  What else has improved?  I can say that I sleep better and have more energy throughout the day.  Please feel free to chime in on the comments with what else you have seen improve.

So with out any further a-do let's get to the winners!

• Nutrition Log for partners are: Ass-Para-Guts better known as Bobbie and Mike.
• Nutrition Log individual goes to: Aaron Walsh.
• Feats of Strength goes to: Bully Beat Down better known as Katie and Kal.
• Partner loss of inches goes to: #Swoll Mates better known as Jac and Scott with a total of 11 inches lost.
• The big winner better known as the Sexy Bitch goes to none other than: Ethan for losing 14 inches in 6 weeks!  Amazing what some clean eating will do for you!

Congratulations to all of the winners.  Next time you are in the gym please collect your $50.

Open Week 1!

We are almost wrapped up with WOD 14.1 of the open and it was a grinder.  This is only the first week but we have had some amazing things happen already and that is why I want everyone in the gym to be apart of the open.  There will be opportunities to push yourself out of the comfort zone and maybe do something you never thought you could accomplish.  Case in point; Peggy Thiele (my beloved mother) got her very first double under, and not only that she got 60 double unders and is currently sitting in 7th place in our region for her age group!

I want to give a big shout out to Joe and Katie for posting the highest scores for our gym at 344 and 312 reps respectively.  I don't think either are done yet, the gym will be open tomorrow (Sunday March 2nd) at 1:00 pm for those that want to give it another shot or do it for the first time.  You also have Monday to preform the workout/submit results and you know I will be bugging everyone not yet signed up to get it done!

Great work this week and let's keep this energy going!