Tuesday, December 1, 2009
Thursday, October 22, 2009
Wednesday, October 21, 2009
Tuesday, August 11, 2009
Tuesday, August 4, 2009
Friday, July 31, 2009
Wednesday, July 22, 2009
Monday, July 20, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
The seminar with Coach Lansky will rescheduled
There will not be a seminar tomorrow, July 18.
It will be rescheduled in the next month or so.
It will be rescheduled in the next month or so.
Thursday, July 16, 2009
Josh is working hard on his technique
Today, Josh decided to begin training for the CrossFit Games in 2010!
Congratulations!
Watch his progress on our team blog http://destinationcfg2010.blogspot.com/
Congratulations!
Watch his progress on our team blog http://destinationcfg2010.blogspot.com/
Tuesday, July 14, 2009
Friday, July 10, 2009
Tuesday, June 30, 2009
Monday, June 29, 2009
Wednesday, June 24, 2009
Monday, June 22, 2009
Thursday, June 18, 2009
Wednesday, June 17, 2009
Tuesday, June 16, 2009
Thursday, June 11, 2009
Tuesday, June 9, 2009
Monday, June 8, 2009
Saturday, June 6, 2009
New PR for Trent
Trent got 155lbs today on the snatch!
Great job!
Trent will be one of our CF athletes training for the 2010 CrossFit Games.
Great job!
Trent will be one of our CF athletes training for the 2010 CrossFit Games.
Thursday, June 4, 2009
Wednesday, June 3, 2009
Coach Rich Lansky is retuirning to our gym on Aug.18
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!
We are very blessed to have Coach Lansky returning to train us!
Monday, May 25, 2009
Friday, May 22, 2009
Wednesday, May 20, 2009
Monday, May 18, 2009
Saturday, May 16, 2009
Friday, May 8, 2009
Monday, May 4, 2009
Sunday, May 3, 2009
summer training schedule
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
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
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
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
Friday, May 1, 2009
Tuesday, April 28, 2009
So you think you're Oly. lifts are good enough?
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 :)
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 :)
Wednesday, April 22, 2009
Fine-tuning the vertical bar path
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!
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!
Tuesday, April 21, 2009
Tuesday, April 14, 2009
Tuesday, April 7, 2009
Monday, April 6, 2009
Sunday, April 5, 2009
Monday, March 30, 2009
Saturday, March 28, 2009
Wednesday, March 25, 2009
Friday, March 20, 2009
Thursday, March 19, 2009
Tuesday, March 17, 2009
new Oly. lifters
Sharon is 65 years young! She'll give youngter folks a run for their money any day!
AJ is also doing great! For a guy with two jobs and a new-born at home, he still is one of our most consistent athletes in his training.
b
AJ is also doing great! For a guy with two jobs and a new-born at home, he still is one of our most consistent athletes in his training.
b
Friday, March 13, 2009
Wednesday, March 11, 2009
Tuesday, March 10, 2009
Monday, March 9, 2009
Squat Snatch Practice
First, a good warm-up, then technique practice
Next, heavy partial lockouts using the snatch grip (wide grip)
This one is a bodyweight lift
Last, finish with 50 pushups
Next, heavy partial lockouts using the snatch grip (wide grip)
This one is a bodyweight lift
Last, finish with 50 pushups
Friday, March 6, 2009
Wednesday, March 4, 2009
Tuesday, March 3, 2009
Front squat workout
The front squat is a vital link in developing Olympic Weghtlifting skills. It develops a solid, stable base to support your lifts. Today was a good day, set a new PR of 257LBS, had to micro-load to break through the plateau.
Monday, March 2, 2009
Saturday, February 28, 2009
Friday, February 27, 2009
Wednesday, February 25, 2009
Tuesday, February 24, 2009
Monday, February 23, 2009
Everyone needs to practice the fundamentals
Practicing with light weight to improve technique:
If you cannot complete the lift with good technique, the weight is too heavy!
Decide early if you'd rather have a big ego or big lifts!
If you cannot complete the lift with good technique, the weight is too heavy!
Decide early if you'd rather have a big ego or big lifts!
Basics, basics, & more basics
Scarecrow Snatch: from Greg Everett's book on Olympic Weightlifting
Mike's first day
Mike's first day
Just found a sale on weightlifting shoes!
Grab a pair of weightlifting shoes at a great price!
Click here
Click here
Saturday, February 21, 2009
Friday, February 20, 2009
2 new training sessions added
Due to the popularity of this type of training we have added 2 more training sessions so people with differing work schedules can get there.
The schedule is posted on the right side of the blog & you'll see that Mon. & Wed. 10:00-11:00 am is included.
Come and join us!
The schedule is posted on the right side of the blog & you'll see that Mon. & Wed. 10:00-11:00 am is included.
Come and join us!
Thursday, February 19, 2009
USAW & CF
Just wanted to clarify one thing concerning my Olympic Weightlifting Certification.
I found CrossFit in 2004, when there were only 4 CF gyms in the whole world (I'm not kidding, just 4)!!!!!!
When I started training with CrossFit in 2005, there was no Olympic Weghtlifting Certification offered by them, and the USAW Club Coach Certification was recommended to me by CF.
In fact, there was only a CF Cert., period (no kettlebell cert. no barbell cert., no Oly. cert., etc.). We're talking about the time before CF exploded into world-wide acclaim or notoriety, take your pick.
When I went to Santa Cruz for my CF Cert. in May 2006, Coach Burgener gave me my first taste of Olympic Weightlifting and I was hooked!
I found a local USAW Club Coach Cert, run by Rich Lansky, and was certified by him.
I trained again with Coach Lansky in 2008.
By the way, Coach Burgener and Coach Lansky are personal friends.
Now you know :)
I found CrossFit in 2004, when there were only 4 CF gyms in the whole world (I'm not kidding, just 4)!!!!!!
When I started training with CrossFit in 2005, there was no Olympic Weghtlifting Certification offered by them, and the USAW Club Coach Certification was recommended to me by CF.
In fact, there was only a CF Cert., period (no kettlebell cert. no barbell cert., no Oly. cert., etc.). We're talking about the time before CF exploded into world-wide acclaim or notoriety, take your pick.
When I went to Santa Cruz for my CF Cert. in May 2006, Coach Burgener gave me my first taste of Olympic Weightlifting and I was hooked!
I found a local USAW Club Coach Cert, run by Rich Lansky, and was certified by him.
I trained again with Coach Lansky in 2008.
By the way, Coach Burgener and Coach Lansky are personal friends.
Now you know :)
Wednesday, February 18, 2009
First workout for Oly. club
These guys are new at Olympic Weightlifting, but are eager to learn.
With consistent hard work they will excel!!
Nothing but the bar
Light bar with 10lb plates
With consistent hard work they will excel!!
Nothing but the bar
Light bar with 10lb plates
Tuesday, February 17, 2009
Training schedule update
This is our temporary training schedule, and it overrides any other training already scheduled for these times:
Tues. 6:00-7:00 PM
Wed. 10:00-11:00 AM
Thurs. 3:00-4:00 PM
Sat. 11:30 AM-12:30 PM
This schedule will be in effect until further notice.
Club members will need to pick 3 of these sessions to attend per week.
Tues. 6:00-7:00 PM
Wed. 10:00-11:00 AM
Thurs. 3:00-4:00 PM
Sat. 11:30 AM-12:30 PM
This schedule will be in effect until further notice.
Club members will need to pick 3 of these sessions to attend per week.
Welcome
Team CrossFit Gulf Coast will be a part of the larger, national team: Team CrossFit
I earned my USAW Olympic Weightlifting Club Coach Certification in 2005, under the expert instruction of Rich Lansky.
Coach Lansky is a good friend of Coach Mike Burgener who heads up Team CrossFit.
Olympic Weightlifting can be a very rewarding sport for those who have the discipline to pursue it.
We will have a lot of fun and do a lot of very hard work here.
Olympic Weightlifting is extremely "technique-intensive"; that means we will stress strong basics. No one will work with heavy weight until they've proven their technique is correct!
Big egos & big mouths won't be tolerated in this club.
So if you're still up for this challenge, come in and let's get to work.
Team CrossFit sweatshirts
Our Team CrossFit sweatshirts are in, but they are not for sale.
You earn them!
How, you might ask?
Simple: consistently show up for training, listen, be coachable, & work hard!
The short version of that is "Be coachable or be gone!"
Monday, February 16, 2009
First Oly Club meeting/workout Wed. 10:00am
On Feb. 18 we will get together for the first meeting/workout of our new Olympic Weightlifting Club, which of course, is part of Team CrossFit.
We will also have a Saturday workout, and I will post the time on this blog as soon as I have it confirmed.
Since this will be a performance-based club, it means we expect people to be in regular & consistent training at our gym.
That should be a "given".
There will be two things everyone will need for training:
1) weightlifting shoes
2) training log/notebook
We will also have a Saturday workout, and I will post the time on this blog as soon as I have it confirmed.
Since this will be a performance-based club, it means we expect people to be in regular & consistent training at our gym.
That should be a "given".
There will be two things everyone will need for training:
1) weightlifting shoes
2) training log/notebook
Monday, February 9, 2009
Weightlifting shoes
I use, and recommend, Rogue weightlifting shoes.
Even better than that is the fact that Casey Burgener (one of the best Olympic Weightlifters in America) does too.
Check this out:
"The new Rogue weightlifting shoe is a huge improvement to the older style of Do-Win's. The heel height, increased ventilation, and overall comfort make them a top choice for weightlifters of all skill levels. This is a great set of weightlifting shoes."
You can get your shoes right here
Casey is also great at heavy squats, as this photo will show
Even better than that is the fact that Casey Burgener (one of the best Olympic Weightlifters in America) does too.
Check this out:
"The new Rogue weightlifting shoe is a huge improvement to the older style of Do-Win's. The heel height, increased ventilation, and overall comfort make them a top choice for weightlifters of all skill levels. This is a great set of weightlifting shoes."
You can get your shoes right here
Casey is also great at heavy squats, as this photo will show
3 more new members today
Zeb, Mike, & Rob will be on the team as of today, Feb. 9!
Congratulations!
I'll be supplying team sweatshirts for everyone at no charge.
Congratulations!
I'll be supplying team sweatshirts for everyone at no charge.
Friday, February 6, 2009
First two members of our new OLy. lifting club
Congratulations to Mike & Trent for being the first to join our newly formed Olympic
Weightlifting Club!
We will be part of the national team headed by legendary Olympic Weightlifting Coach, Mike Burgener.
I first trained with Coach B in 2005 my CrossFit Certification.
Members of our gym can join this team for free, others who want to join will train at our gym for $50.00 plus tax per person/month (this doesn't include other types of training, just Olympic Weightlifting).
Minimum age is 18 years old, hwever we will accept qualified athletes down to age 15 with a parent or guardian accompanying them at EVERY training session.
People not training consistently will be dropped from the program & no discipline problems will be tolerated. NONE!
We will compete under USAW rules.
Weightlifting Club!
We will be part of the national team headed by legendary Olympic Weightlifting Coach, Mike Burgener.
I first trained with Coach B in 2005 my CrossFit Certification.
Members of our gym can join this team for free, others who want to join will train at our gym for $50.00 plus tax per person/month (this doesn't include other types of training, just Olympic Weightlifting).
Minimum age is 18 years old, hwever we will accept qualified athletes down to age 15 with a parent or guardian accompanying them at EVERY training session.
People not training consistently will be dropped from the program & no discipline problems will be tolerated. NONE!
We will compete under USAW rules.
Got this from Coach Burgener
Just found this mesage from Coach Mie Burgener:
--------------------------------------------------------------------------------i am i am wanting to start a "team CrossFit" olympic weightlifting team. i would get the team registered with usaw. athletes would sign up with team CrossFit....the goal is to get a team competitive at the national level with weightlifting. as we compete on the local and regional area we would represent our affiliate. i would like to get your thoughts. btw, coach glassman and lauren are very supportive. coach b
BTW post here as well as contact me at: mikeburgener@mac.com
-------------------------------------------------------------------------------------
We here at CrossFit Gulf Coast will be part of this team.
If you are interested in learning more about this let me know!
--------------------------------------------------------------------------------i am i am wanting to start a "team CrossFit" olympic weightlifting team. i would get the team registered with usaw. athletes would sign up with team CrossFit....the goal is to get a team competitive at the national level with weightlifting. as we compete on the local and regional area we would represent our affiliate. i would like to get your thoughts. btw, coach glassman and lauren are very supportive. coach b
BTW post here as well as contact me at: mikeburgener@mac.com
-------------------------------------------------------------------------------------
We here at CrossFit Gulf Coast will be part of this team.
If you are interested in learning more about this let me know!
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