Saturday Workout

end of week two

Good progress is being made by these new lifters!

Mike's 2nd Oly. workout

Practicing the front squat

Hit the front squats today,
practicing going deep!



230lb

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!

Basics, basics, & more basics

Scarecrow Snatch: from Greg Everett's book on Olympic Weightlifting
Mike's first day

Just found a sale on weightlifting shoes!

Grab a pair of weightlifting shoes at a great price!
Click here

End of the first week of training

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!

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 :)

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

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.

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!"

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

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

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.

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.

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!