Team CrossFit Gulf Coast

One of our returning athletes

2010-01-19T05:05:00.000-08:00

Josh does some fine-tuning

Laura is moving on with new a PR

2009-12-01T19:13:00.000-08:00

Chris is improving his technique on the snatch

2009-10-22T10:21:00.000-07:00

Laura's technique is getting better & better!

2009-10-21T17:37:00.000-07:00

Gals make excellent Olympic lifters!

2009-08-11T19:15:00.000-07:00

Doing the work

2009-08-04T18:28:00.001-07:00

New PR's for Laura

2009-08-04T10:01:00.000-07:00

Practicing the snatch (again)

2009-07-31T12:02:00.001-07:00

Josh is working hard on his front squats

2009-07-22T06:18:00.000-07:00

It all takes lots of practice

2009-07-20T16:29:00.001-07:00

snatch practice

2009-07-18T12:18:00.000-07:00

The seminar with Coach Lansky will rescheduled

2009-07-17T15:18:00.000-07:00

There will not be a seminar tomorrow, July 18.
It will be rescheduled in the next month or so.

Josh is working hard on his technique

2009-07-16T19:14:00.000-07:00

Today, Josh decided to begin training for the CrossFit Games in 2010!
Congratulations!
Watch his progress on our team blog http://destinationcfg2010.blogspot.com/

New PR

2009-07-14T05:47:00.000-07:00

Kenny gets started on Olympic lifting

2009-07-10T11:56:00.000-07:00

Good job on The very first day of training!

Josh learning the clean

2009-06-30T17:08:00.000-07:00

3rd test on new hand grips

2009-06-29T18:49:00.000-07:00

Chris is making excellent progress!

2009-06-29T17:24:00.000-07:00

informative article on weightlifting shoes

2009-06-24T10:16:00.000-07:00

Here's the link for the article

Nice work, Laura!

2009-06-24T05:36:00.000-07:00

keep practicing!

2009-06-22T19:11:00.000-07:00

New PR on BTN (behind the neck)Jerk 225LBS

2009-06-18T20:02:00.000-07:00

Jerk Recovery using the power rack

2009-06-17T05:49:00.000-07:00

more practice on the snatch

2009-06-16T18:41:00.001-07:00

practicing the clean

2009-06-11T11:38:00.000-07:00

Laura's first day learning the split jerk

2009-06-11T11:25:00.000-07:00

Laura's Tuesday workout

2009-06-09T17:53:00.001-07:00

Practicing the split snatch

2009-06-08T11:41:00.000-07:00

I learned this "tricky" move at our last Oly. workshop.
C

New PR for Trent

2009-06-06T11:07:00.000-07:00

Trent got 155lbs today on the snatch!
Great job!
Trent will be one of our CF athletes training for the 2010 CrossFit Games.

Laura is moving on!

2009-06-04T10:02:00.001-07:00

Split Cleans

2009-06-03T18:30:00.000-07:00

This was part of the last round of 5 rounds of the WOD called "Erin"

Coach Rich Lansky is retuirning to our gym on Aug.18

2009-06-03T11:09:00.000-07:00

This will be the 3rd in our continuing series of Olympic Weightlifting Seminars with this world-class coach.
We are very blessed to have Coach Lansky returning to train us!

Overhead Squats are getting better!

2009-06-03T06:14:00.000-07:00

Watch

2009-06-03T06:08:00.000-07:00

You can watch the Pan-American Olympic Weightlifting Championships online this Saturday (June 6) here

GOD bless our veterans!

2009-05-25T06:40:00.001-07:00

Improving the 2nd pull

2009-05-22T16:17:00.001-07:00

Laura's 2nd week of Oly. lifting

2009-05-22T16:06:00.000-07:00

Lots of work already done, and still need more :)

2009-05-20T12:11:00.000-07:00

Mike's Gym WOD

2009-05-18T17:07:00.000-07:00

Make photo slide shows at www.OneTrueMedia.com

Trent's new PR

2009-05-16T12:51:00.000-07:00

Bending the bar

2009-05-08T10:39:00.000-07:00

Coaching the overhead squat correctly

2009-05-04T19:12:00.000-07:00

Practicing with light weights to improve technique

2009-05-04T13:59:00.000-07:00

summer training schedule

2009-05-03T12:03:00.000-07:00

NEW SCHEDULE (EFFECTIVE MAY 16-AUG. 31, 2009)

Note: We will be closed on the last Saturday of each month
the other changes are listed below. We actually are adding 3 new sessions on
both Tues. & Thurs.
Our existing schedule will remain effect, except as noted below.

Saturday
Complete Core Training
11:00-11:30 am

Open gym/skills practice
11:30 am-12:30 pm

Tuesday & Thursday
Olympic Weightlifting
10:00-11:00 am

CrossFit Elements
11:00-11:30 am

Complete Core Training
11:30 am-12:00 Noon

Oly seminar testimonial

2009-05-03T11:08:00.000-07:00

Frank,

Thank you very much for making this training with Rich possible. I really learned a lot from it, and now have the confidence to make the snatch part of my training. Today, I made a pair of Olympic-sized plywood plates to work on technique. I look forward to the "Battling Ropes" workshop, and, hopefully other stuff in the future.

3,2,1,Go!

Leon

Coach Lansky

2009-05-01T20:30:00.000-07:00

So you think you're Oly. lifts are good enough?

2009-04-28T06:02:00.000-07:00

Without good coaching you'll never get as far as you could have.
The best lifters value good coaching the most,
That's a big part of how they got that good!
If you're content with being "weaker than a girl", don't come to the seminar.
Just ask a strong gal for help next time you have something that's too heavy for you :)

Fine-tuning the vertical bar path

2009-04-22T07:32:00.000-07:00

I don't know how many of you have been frustrated trying to get the maximum vertical acceleration during an explosive lift, only to have the bar travel way too far in front of you.

This has been something I've been working on lately, and have gotten a lot of help from two things:

1) Greg Everett's excellent book, "Olympic Weightlifting"

2) a good video camera

First, you've got to be brutally honest with youself, before you can do so with others. Be humble enough to see what you are messing up,

no matter how much you want to be different than what you see in the video. It is what it is, period!
It might be shocking to get a really close look at your own technique, or lack of, on the video. Remember, smashing the video camera won't improve your lifts any, and it could expensive!

Seriously, though, set up the camera where you can get a good side view of your lifts. Hit a few reps, and come back and review them.

One thing you might see the bar hitting your quadriceps on the second pull, and being knocked forward. If you're doing this wrong hard enough, your sore quads might give you a hint. Probably, you don't even realize you're doing it. The slightest collision can disrupt a rapidly-accelerating bar's path.

With the bar looping out to the front, other aspects of the lift are deteriorating too. On a clean, it may cause the bar to be received too far forward, being supported by the arms instead of the deltoids, and the lift can fail. On a snatch, it can make it that much more difficult to complete the third pull.

This information is based on my own much-needed corrections, and on Greg Everett's book. He also shows how an improper starting position can cause the bar to move too far forward, also. Insufficient lay-back during the second pull is yet another cause.There are some very effective ways to correct these movement patterns, here are a few that worked for me.

1) Use less weight, rather than reinforce bad habits which will haunt you later (Question: Do you want big lifts or a big ego?)

2) Use assistance exercises, like shrug pulls to improve lay-back

3) Work with both clean and snatch grips

4) Partial lifts, like rack pulls will improve the strength needed for a good second pull on your lifts

Good information on partial lifts can be found in Mark Rippetoe's book, "Starting Strength", which is another incredibly good resource.
Keep in mind, that the basics of the movements discussed here are common to explosive lifts regardless of the type of implement you are lifting.
Whenever you can, work with a qualified, experienced coach.
You won't regret it! Register right here on this blog today!

2009-04-21T16:46:00.000-07:00

technique work & assistance exercises

2009-04-14T18:11:00.000-07:00

power snatch

snatch-grip shrug pull

clean-grip shrug pull

Chris is a hard worker who gets results!

2009-04-14T10:05:00.000-07:00

Keep improving the technique!

2009-04-07T09:33:00.000-07:00

Meghan's farewell workout

2009-04-06T17:29:00.000-07:00

This powerful CF lady leaves with a "touch of class"

bb

Partial lifts work!

2009-04-05T18:38:00.000-07:00

Meghan is visiting from Hyperfit in Michigan

2009-04-05T18:06:00.000-07:00

This gal has a great future in Olympic Weightlifting!

Mike gets 255LB rack pull!

2009-03-30T19:38:00.000-07:00

Retirement is for bored people

2009-03-30T16:38:00.000-07:00

Gotta to keep up with these younger guys :)

2009-03-28T13:31:00.000-07:00

Chris is getting the squat snatch down pretty good now

2009-03-28T12:49:00.000-07:00

Mike is improving in C & J

2009-03-28T06:02:00.000-07:00

Snatch grip rack pulls & ......

2009-03-25T19:03:00.000-07:00