Tuesday July 31 2012

Beginners: Complete the SeaCity WOD

Advanced: Normally the suggested workout will be the SeaCity WOD.  For today, the following is recommended:

3 Rounds, no rest between rounds:
* 2 minutes jump rope (single skips)
* 15 Strict pullups 

If you can not complete this workout on your own, please come to the 7PM class.  You will be able to do this workout on your own/with other advanced bbell club athletes at 7PM.  This will not be a regular occurrence, we are still transitioning the regular programming to mesh with barbell club.  Thanks for your patience. 
















Have you been following the Olympics?  Weightlifting is going on now, along with a lot of other awesome events.  Check out the schedule.

Monday July 30 2012

Advanced
This is the beginning of a 12-week cycle with an 8-week focus on leg strength, finishing with a 4 week Bulgarian-style structure focused on maxing out on snatch and clean & jerk.  If you do not recognize any of the terminology please reference the Catalyst Athletics website. 

- Back squat: 3 x 10 @65%
- Block (or hang) snatch (mid-thigh): 5 x 3 @ 65%
- Halting snatch deadlift (hip): 3 x 3 @ 80% of snatch
- Overhead Squat: 5 x 3 @ 65%

***percentages are based off of your 1RM for that movement unless otherwise specified.  For example, if you are supposed to do 5 x 3 hang snatch at 65%, that means 65% of your best hang snatch***

Week 1 of 4
This is a 4 week mesocycle within the 12 week macrocycle.  There will be a lot of work in the first 3 weeks (aka a butt load of squatting) and a lot of rest in the last week to prepare you to test your max back squat, snatch, and clean & jerk.


Beginner
- Snatch technique drills
- Hang snatch: 5 x 3
- Snatch push press + overhead squat: 3x 3 + 1

***there are no percentages listed for beginners.  You will be doing these by feel and only working up to a weight that allows you to perfect your technique.  Save your enthusiasm to lift heavy things for the WOD classes***

Tim G., owner of Oso CrosFit.  Check them out in San Antonio!

Barbell Club Overhaul

SeaCity Barbell Club is getting a facelift.  Starting Monday, July 30th we will be rolling out a new program for advanced athletes and modified programming for beginners.  Please read the 'About' tab for detailed information regarding these programs.