Olympic lifting is a staple of our programming and I don’t see that changing. Clean and jerks and snatches improve your speed, strength, power, coordination, mobility, agility, endurance, balance, and accuracy. I’m sure I can come up with more but you get the point. While the people in the gym that really love these lifts probably already know this but the Weightlifting World Championships are this week and they are being held in Anaheim, California. The event being held in the US is a nice perk because the pacific time zone makes the action much easier to follow than when the event is held on the other side of the world. While I understand that watching this event is like watching Lebron James play basketball or Serena Williams play tennis and that our skill sets don’t exactly translate to what we are seeing. It’s a great opportunity to learn about the sport and the lifts. I know every time I watch a live event streamed I pick up at least one thing I didn’t know from the announcing team. The links below bring you to a couple websites so you can stream the event live, get an official start list for anyone you may want to follow, and a list of the USA Weightlifting team members there participating STREAM THE EVENT START LIST USA TEAM MEMBERS
A quick technique note on improving your rope climbs! To improve your rope climbs consider the following tip to get a more secure hold with your feet and therefore take the onus off of your arms. When scooping your bottom foot to create a foot lock simply continue the bottom foot over the top and step on the forefoot of the other foot. The first picture shows the very common but not as secure foot lock used in the gym. However, the second picture shows the foothold with the scoop foot over the top and on the other foot. This foothold is more secure and will not require more time on your part. After getting used to the change you should expect rope climbs to be less fatiguing on your upper body. Also check out this short video from CrossFit games competitors, Matt Chan and Spencer Hendel, explaining how to properly secure this foothold.
By Kevin Ostrander Hello LGCF members! We have had requests on a number of occasions around having the opportunity to work on your Olympic lifts. We are excited to announce that this Saturday January 30th Lisa and I will be holding a FREE Olympic Weightlifting 101 Seminar from 8:00am-10:00am at the gym. There will be no normal CrossFit classes so take advantage of this opportunity to fine tune your skills or learn some new ones. The purpose of the day is to teach both the Snatch and the Clean and Jerk. Whether you are just starting out or looking to expand on your current knowledge base, this seminar is a great learning opportunity, so please consider participating. The focus is on participants experiencing the basic positions and learning the foundational technical points to properly perform the lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to training and are indispensable to CrossFit programming and developing a well-rounded athlete. Learning Objectives The proper stance, grip and positions for the snatch, clean and jerk. The Burgener warm-up, skill-transfer exercises and the rationale for each component. Common faults and corrections for each lift, with opportunities to coach other participants in the lifts. Attendees will also have the opportunity to perform the snatch and clean & jerk under actual working loads and receive feedback, coaching and corrections from Lisa and I throughout the session. I look forward to seeing you on Saturday!
By Kevin Ostrander: Now that we have had a few days for the dust to settle on the announcement of our partnership, I want to take a moment to weigh in with some additional comments. First I would like to thank Dirk for trusting Lisa and I and providing the fantastic opportunity of growing the LGCF community together. I can honestly say, we both feel honored to be able to collaborate with Dirk and collectively look forward to bringing the LGCF membership additional products and services to help you achieve your fitness goals. Lisa and I, like all of you, have been members enjoying the programing at Lake George CrossFit and have learned that we lift weights, a lot! As Dirk indicated in his last announcement, we should expect some small refinements, all for the greater good of the membership. This past week, the addition of “Skill sessions” has been very well received and as a coach, I can say that teaching rope climbs, tall snatch and the atlas stones was some pretty exciting stuff. We had number of “firsts” for members this week and with that came a lot of excitement in the gym. More importantly, working on things that are outside of our comfort zone is what makes you more fit. We plan to have plenty of time for Oly weightlifting at LGCF and we will continue to be the strong weightlifting gym we have all come to love. For those who have been participating in the Saturday Morning Winter Partner Series, the gym has been electric! Too many PR’s, firsts and outstanding efforts being made to single out anyone in particular. I couldn’t be happier with the participation from the members. The programing has been creative, challenging and even a little lucky with getting a 1 mile run in during Week 1. There has been great overall camaraderie amongst the members that happens only when we as the LGCF community get together in the gym. With that being said, the 2016 Open is right around the corner. We will run the open workouts for those 5 consecutive […]
August 26th By Kevin Ostrander I wanted to give you all a heads-up on a really fun online competition that’s now open for registration. It’s called The CrossFit Team Series. Last year, we had one team from LGCF put their toes in the water and do this competition. The unanimous consensus from Lisa, Katy, Jeremy and Rick was that doing the Team Series was a ton of fun! It’s a lot like the Open, where workouts are posted and you have a certain time frame to do them, but this time the competition is a team one, with two men and two women. Also like the Open, the workouts are very approachable and will challenge you regardless of your fitness level. There are Rx’d and Scaled workout options. However, if you do one workout Scaled, it doesn’t mean you have to do all of them Scaled (you can mix and match). There’s really no downside and this will satisfy you no matter what your fitness-related goals are. If you’re just doing this for fun, this is going to be right up your alley. If you want to see how you stack up against the hard-chargers out there, this is going to be a great test, too. The Team Series takes place over two weeklong periods, which gives you plenty of flexibility for you to get your workouts done. The workout completion window runs on a Tue-Mon time frame. The first set of workouts (we don’t yet know how many will be released) is released on Tuesday September 8th and must be completed no later than Monday September 14th. The second set of workouts is released on Tuesday October 6th and must be completed no later than Monday October 12th. You can do the workouts at any time and you can do them as many times as you want. I’m already registered on a team that’s doing this just for fun (aptly named LGCF Team Swole Train). Lisa and Katy have returned to do it again this year with Keenan stepping in for Rick’s absence and I am going to try […]
As promised we will be doing a Hero workout during our only class on July 4th (it’s at 8am but you already knew that?!). Expect a pretty normal class; you should plan on a group warm-up, some midline stabilization, a little weightlifting, and the met-con. The workout is challenging but very fair! So file your calluses, bring tape if you’re prone to ripping, and be ready to run.
It’s time for our annual Murph Challenge event and this year Lake George CrossFit has become an official host of the The Murph Challenge! A cool feature of doing The Murph Challenge at an official host site is that you’ll have the opportunity to see where your Murph time stacks up against all other participants from official host sites. Also, all the donations will go directly to the scholarship fund established in his honor. Please get signed up ASAP by going to the official Murph Challenge website and make sure to list Lake George CrossFit as your affiliate! This year with your registration you will receive a Murph Challenge t-shirt or tank top via Forged clothing. There is a small fee for registration but your t-shirt is included. We will not be asking you to raise any other funds. If you would like to donate additional money, we will be more than happy to direct you through the proper channels. If you are not familiar with Lt. Michael Murphy, please take a moment and read the link provided. Here are some important details you’ll need to know to participate this year: Where: Lake George CrossFit When: Saturday, May 30th at 9am (because so many people are out of town at the CrossFit regionals we will have it this week to maximize participation) The Workout: MURPH 1 MILE RUN 100 Pull ups 200 Push ups 300 Air squats 1 MILE RUN (20 lbs weighted vest optional) Or you may choose to do: MINI MURPH .5 MILE RUN 50 Pull ups 100 Push ups 150 Air Squats .5 MILE RUN You also have the option of teaming up if you feel the workout is too much for you. Finally, the Murph Challenge should be finished around lunch time. Plan to celebrate and honor our American Soldiers afterwards with a good ‘ole BBQ. In order to feed all the hungry CrossFitters we ask that everyone bring something to share. We will have a sign-up board to help us stay organized!