30 March 2015

SAVE THE DATE!
We will have our award ceremony for the 2015 Team Open on THURSDAY, April 2 @ 7:30pm at the gym. All are welcome to join!

So, the open is over. Now what? Well, we’re developing a nice little plan to address some of the weaknesses that the gym has as a whole. That means, areas that the majority of our population needs to work on. I’m going to explain where this is headed, in 2 ways. The short way and the long way.

The short: Based on our findings, we’re going to focus the next 4 weeks on one movement, the Snatch. We’ll spend 2-3 days/week improving strength, mobility and technique around the Snatch.

The long (for those of you that don’t mind my nerdy, usually long-winded blog posts): I love writing programming for our gym. I could easily say it’s my favorite part of this whole gym-ownership thing Mike and I got ourselves into. So, if you read my short description, or summary of this blog post, you’ll know what we’re going to do over the next 4 weeks. Let me give you more info...

We use YOU all to drive our programming. If you go to a gym that programs specifically for Rich Froning and he is not even a member there, you’re getting a disservice. We don’t write our programming for Froning, because, well, he’s not a member with us. We write it for YOU, our community of athletes and here is what we found:
1. The most popular skill for the 1 on 1 skill sessions (aside from kipping pullups) is the Snatch.
2. Feedback after our Clean and Jerk seminar was, “We want a snatch seminar!”
3. Aside from 15.3 and the muscle ups (which is not a movement to be programmed for an entire gym until pre-requisite strength numbers are met consistently and widespread), 15.1/15.1a, 15.2 and 15.4 required advanced weightlifting strength and skill, which was a huge limiting factor for our athletes, thus more than 50% chose the scaled options for these wods. 51% of open athletes scaled 15.1. While the Toes to Bar was a limiting factor here for some, I believe that the weight of the snatch was more so limiting, as many of the scaled athletes should have been able to do a handful of T2B even if it was challenging. 57% of athletes who completed 15.4 either scaled or were limited on the weight of the clean in the RX division. 27% of the RX athletes were able to complete the HSPU, but not the weight on the cleans. Even though we’re focusing on the snatch, data on performance with the clean is relevant in that both lifts require similar strength and skill. So, with this information in mind, tomorrow’s blog post will provide more information on what’s in store for the next 4 weeks, starting April 1.

Until then, sit back, relax and get comfy with the barbell for today’s WOD.

This was seen on the main site on 11 March 2015.

30 March 2015
With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and snatch for as long as possible.
Once you cannot snatch the weight, clean for as long as possible.
Once you cannot clean the weight, deadlift for as long as possible.
Post heaviest load for the snatch, clean and deadlift for score.

 

By D. Soprano

 

1 comment (Add your own)

1. Mike wrote:
Im really pumped for this cycle!

Mon, March 30, 2015 @ 9:48 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am