For Time:
500, 400, 300, 200, 100m Row
5, 4, 3, 2, 1, Thruster 165/115
5, 4, 3, 2, 1, Rope Climb
Introducing CFES BARBELL CLUB!
CFES will be fielding a team for the Tommy Kono Olympic Weightlifting Meet on August 4, 2012 and you are invited to join. Everyone is welcome to participate, it just takes a little work on your part. This is a really fun opportunity to step out of your comfort zone a little and compete at a new sport.
An Olympic Weightlifting meet consists of two lifts: the Snatch and the Clean & Jerk. The best successful attempt for each lift is added together to make a “total” and that is the athlete’s score. Unlike Crossfit competitions, Men and Women compete in weight classes.
The Barbell Club is designed to prepare you to compete at the event. Each participant in the Barbell Club will also improve his or her proficiency, efficiency and confidence in the Olympic lifts.
The way the Barbell Club will work is that you sign up and receive the weekly programming. Each week members will have 2 work outs, one focused on the snatch and the other focused on the clean and jerk. Each Saturday, everyone will “total” by performing each lift. The workouts can be done in addition to your WOD or instead of the WOD, your choice.
The program starts Monday June 18 and ends on August 4 at the meet. I know you all have a million questions, so here are the answers to all of them.
So How Much?
$20 for the programming (payable to Travis) + get a license from USA Weightlifting + a unitard + the fee for the meet.
What’s up with the programming?
The programming will be distributed Sunday each week and will provide you with 2 workouts for the weekdays; one snatch day and one clean & jerk day. The weekday workouts will have skill and accessory work for each of the Oly lifts. Saturdays are always the same: 1-1-1 Snatch and 1-1-1 C&J.
What are the workout times for the Barbell Club?
Club members should group up best they can at 7:00am or 5-6pm. You do the snatch workout Monday or Tuesday and the Clean & Jerk workout Wednesday or Thursday. The idea is that the programming will be self-guided for the most part and members will help each other get better at the lifts. Travis will do his best to be around for some of the groups, but if you want him there for sure, you have to arrange for him to do that.
So, what about coaching?
Everyone should schedule some private coaching with Travis. It is recommended that you do at least 3 sessions with him over the next 7 weeks. You can group up and share the costs some. (Talk to Travis about rates).
What if I am not available for the meet on 8/4?
You can still participate in the Barbell Club, there are other Oly Meets scheduled over the next several months.
What if I am too embarrassed to wear a unitard in public?
Everyone will be doing it, so you wont be the only one. If you still fear the ‘tard, get a crazy one with zombies on it (See below).
What if I don’t lift very much?
So what. You have to start somewhere. Last year, every one of our athletes beat someone. All you have to do is successfully make 1 snatch and 1 clean & jerk and you will beat someone.
But wait.. My [shoulder] [elbow] [knee] [neck] [brain] is injured, can I still compete?
Yeah, do some proper mobility work and take care of your business. Then do the programming and compete.
But, I have no idea how a weightlifting meet works!
No worries, we will do 2 mock meets: Saturday June 23 and Saturday July 21 to prepare for the format and rules of the meets.
How do I do the lifts correctly?
Like this:
http://www.youtube.com/watch?v=xsSRbZby98g&feature=relmfu
and like this:
http://www.youtube.com/watch?v=uKrWjSwJELc
What weight class am I in?
Women’s weight classes (in Kilos) 48, 53, 58, 63, 69, 75, and 75+
Men’s weight classes (in Kilos) 56, 62, 69, 77, 85, 94, 105 and 105+
You must weigh less than the weight limit to fit into the class (except the top unlimited classes). For example: if you step on the scale and weigh 131#, that would be 59.54 kilos, that would be the 63 kilo class for women and the 62 kilo class for men. You will weigh in the morning of the event.
Should I try to diet to get into the next class down?
No. Eat more red meat and just lift more.
How do I sign up for the Barbell Club?
E-mail Matt P at Matthew@eastsaclaw.com and pay Travis $20.
Links and Info:
Tommy Kono Open VII
Date: August 4, 2012
Time: TBA
Location: Last year was at Sacramento High on 34th. We will find out the location soon:
http://www.hasslefreebbc.com/2012-tommy-kono-open-7-aug-4-sacramento.html
Get your USAW License here:
https://www.usaw.hangastar.com/Login.aspx
Get your Unitard:
Here:
http://www.dynamic-eleiko.com/products/liftingsuits.htm
Or here:
http://www.bluechipwrestling.com/Order-Custom-Wrestling-Singlets-W80.aspx
Or here:
http://www.customsinglets.com/orders/store.php?crn=222
-post by Matt P.
