Calling all runners and non-runners who aspire to better their running skills, Crossfit Lacey’s Endurance group has arrived! Join us for an informational meeting Monday, June 22nd at 6:00pm in the mezzanine (second floor above the gym). We will be discussing our philosophy, and how Crossfit endurance will fit into your life!
The Training Day CrossFit Endurance group will meet at 6:00pm on the 1st and 3rd Monday of each month. Some of the things will be working on are the pose running method, skill work and the programming (may vary depending on the distance you plan to run). Whether your goal is general improvement, training for your first 5k, triathlon or running a marathon!
If you are beginner don't worry, we have lots of options to increase your endurance, reduce risk for injury and prepare you for a life of endurance training!
Cost will be and additional $20 a month for Crossfit Lacey members and $45 a month for non-members.
Opportunities for stride analysis, one on one coaching programming will be available.
Rachel Janny will be heading our team, a certified Certified Crossfit Endurance coach.
For more information email CFLacey.email@example.com
This weekend Coach Ronnie and myself, Rachel, attended a Clean and Jerk seminar hosted by Melanie Roach, a former Olympic lifting Olympian in 2008 clean and jerking 110 KG (242 LB) and 83KG snatch (182LB) oh yea… she weighs 110LB her self!!!
She is a vibrant, little lady with lots of knowledge! A great experience for us as athletes and coaches.
She gave some great advice we would like to pass on that is often hard to stick to but definitely pays off.
When working with your warm up weight, light technique weight don’t add until you execute perfect form. Technique is what helps us nail our heavy lifts not strength, so spend time working form. Often we like to motor through our warm up to get to the working weight, don’t practice bad habits, seek perfection when we practice.
SQUAT!!! Melanie recommends squatting at least 3x a week to improve your lifts, front and back squats especially if you are not hitting your lifts due to strength. If you are missing your lifts due to technique, obviously keep squatting but keep working the movements with light weight until they are comparable to your strength.
Be sharp with your movements especially with jerk, being quick through the middle allows us to get under the bar and hit our feet at the same time as our lockout. Being slow through the middle reduces our ability to do this.
If you are making changes to your positions, make them slowly. Position adjustments feel strange… and take time to set in. If we can remember when we first started using the hook grip if felt crazy weird, but once we get used to it, you wont want to clean or snatch without it! if you are widening your stance or grip be patient, it might take time to feel right, everyones body has different proportions whats right for someone might not be right for another.
When you hit a lift perfectly, it should feel effortless. I love this because ITS TRUE!!!
If you are working on your OLY lifts or wanting to spend more time on them, ask a coach for extra help or show up to open gym and get some good pointers. If mobility is keeping you from achieving proper position work that first, seek proper movement before you start wanting to throw weight up.
GOOD LUCK OUT THERE!! and if you didn't hear Ronnie PR’d his C&J!!!
Last Saturday April, 4, 2015, Crossfit Lacey had the privilege of hosting a throw down to raise money for a friend , Dr. Dan Gilday. Dr. Gilday had decided almost a year ago to challenge his own physical fitness and community to run the Boston Marathon and raise money for a charity to fight childhood obesity. He had never ran even a half marathon before and was inspired by a friend to pursue this challenge. Obviously our gym jumped at the opportunity to help by hosting a local throw down where all proceeds would be donated to the charity. We had such a great response from our Crossfit community even though it was a holiday weekend and a great turn out for a free kids workout. Many members of our gym have children and set such a great example of living a healthy lifestyle everyday. We are in the process of building a kids program at our gym and are excited to see how we can impact people at an early age and instill the principles, lifestyle choices and confidence that Crossfit has brought to our own lives!
We look forward to hosting more like events!
The work outs was BRUTAL!!
1 minute max Clean and jerks 185/125
2 minutes rest
Box Jumps 24/20
** same workout for scaled; weights were 135/95 and 95/65
George Sanchez of Steel Peak Crossfit
Tyler Anderson Schaff of Crossfit Ingenuity