Thursday, November 10
In case you didn't see it on Facebook (or the West Michigan Barbell Facebook), we will not have weightlifting class this week. We wrapped up the cycle last week and will take an off week before getting back at it on Thursday, November 17 at 6 pm. We have class on Thursdays at 6 pm and Saturdays at 8:30 am. We are also switching to a 12-week cycle this time around. This will give us more time to work volume at lower weights, fix technique and then work into heavier weights over a few more weeks. If you feel like you struggle with the clean, jerk or snatch then we really encourage you to come to the weightlifting class. This class is included in your CrossFit membership and is the best way to improve your technique in the Olympic lifts.
You'll get more time to work on technique without worrying about intensity or speed. We always want to work through mechanics first, then get consistency, then intensity. In the weightlifting class you will get the chance to slow down and really break down the finer points of the lifts.
Over the 12-week cycle you will build to heavier weights (for you) and get a chance to max out at the end of the cycle. This will help you know what type of weights to use on these lifts when they come up in CrossFit class as well. You'll also benefit from better technique and efficiency during CrossFit workouts so you'll be able to push harder without having to think so much.
These are the most technical lifts in the world so don't get frustrated if you're new to them. It takes a long time (months or years) to really feel like you've got a handle on them (not sure anyone ever masters them). We'd love to see you take advantage of this specialty class to get over that initial learning curve. You may find you really like weightlifting as a sport too and there are local competitions you can participate in. Let us know if you have any questions and we will see you on the 17th!
Workout for Thursday, November 10 Push Press from Floor - EMOTM Min 1 - 3: 5 Reps @ 65% to 70% Min 4: Rest and Increase Weight Min 5 - 8: 4 Reps @ 70% to 80% Min 9: Rest and Increase Weight Min 10 - 12: 3 Reps @ 85%
For Time: 30-20-10 Power Cleans (105/75) Double Unders X4 (120-80-40)