“Trevor”
In a team of 4, with 2 people at a time working, complete the following for time:
200 Pull Ups
300 Push Ups
400 Sit Ups
500 Air Squats
The legendary Tommy Kono
Introducing CFES BARBELL CLUB!
For the third year running, CFES will be fielding a team for the Tommy Kono Olympic Weightlifting Meet on August 17 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.
When are the training sessions?
July 2nd – August 17 (meet day)
Tuesdays and Thursdays, 5:30 PM @ CrossFit East Sac
Saturdays, 8:30 AM @ Sac High (in their bad ass weightlifting facility)
So How Much?
Cost for coaching is $240 and is payable to coach Kari.
With 23 sessions plus coaching at your meet, that’s $10 per day.
For the meet you will also need:
USA Weightlifting membership ($50)
A unitard ($25-40)
Meet fee ($50)
The meet is optional, but highly encouraged.
Can I still do CrossFit while I train for the meet?
Yes. We will be communicating with coach Kari on what she is doing with you guys and will help you make the necessary tweaks to our programming so you aren’t over training and so you can show up fresh to your lifting sessions.
What if I am not available for the meet on 8/17?
You can still participate in the Barbell Club, there are other Oly Meets scheduled over the next several months. Participation in the meet is not a requirement, but is strongly encouraged. The O-lifting community is highly supportive of novice lifters.
What if I am too embarrassed to wear a unitard in public?
Everyone will be doing it, so you wont be the only one.
One thing we learned last year: if you opt for the red Adidas onsie, it tends to be… um… “sheer” on the rear.
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 program and compete.
But, I have no idea how a weightlifting meet works!
No worries, a few of the Saturday sessions will be run as mock lifting meets, and Kari will be there to coach you though the meet.
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 bacon and just lift more.
How do I get started?
Please leave a comment here to let us know you’re in, and email coach Kari@crossfiteastsac.com.
Meet Info
August 17, 2013
Tommy Kono Open – VIII
Sacramento High School – Sacramento, CA
Contact: Dave Swanson – (916) 768–9616
