Mt Wellington Barbell Club

Homework - Week 3 evening classes; Week 5 morning classes

I will go over everthing in class this week  -but the following weeks homework is below :)

Ankle Mobility

1min straight leg/1min bent leg (each leg) - against the wall or use the edge of a stair. 2x daily

Shoulder Internal Roatation

Work 4x15 reps each arm or 2mins total time. 2x daily

Broomstick Work

Spend 10mins twice this week working your broomstick drills - for the Jerk

Jumping series

Spend 5mins 3x this week going through your jumping drills 

 

Homework - Week 1 evening classes; Week 3 morning classes

Pre/Post test ankle mobility - squat - back against the wall, standing 1/2 foot or less away from the wall, bend at ankles maintaining upright chest.

Ankle Mobility

1min straight leg/1min bent leg (each leg) - against the wall or use the edge of a stair

Shoulder Internal Roatation

Work 4x15 reps each arm or 2mins total time

 

This one is for you Bo :) - Amazing!

 

 

 

Baseline Testing (evening classes) - 17.09.12 and 19.09.12

All new PRs - Huge effort guys and gal :) - very excited for the coming weeks of training

1RM Snatch and Clean + Jerk , results below.

Krista - Snatch 49kg; C+J 57kg

Andy - Snatch 45kg; C+J 65kg

Bo - Snatch 67kg; C+J 85kg

Craig - Snatch 62kg; C+J 95kg 

 

Baseline Testing - Clean + Jerk (07.09.12)

All new PRs - Huge effort, very excited for the end of this 8 weeks :)

1RM Clean + Jerk , results below.

Grace - Clean 54kg

Mike B - 76kg

Karen - 54kg

Jim - 76kg 

 

Homework:

Perfect Stretch - 5x each leg

Internal Rotation (shoulder) mobility - daily 4x 30sec holds OR 4x 30reps

 

Baseline Testing - Snatch (04.09.12)

A small but awesome group to kick off morning oly classes :).

1RM Snatch to set the ball rolling, results below.

Grace - Clean 53.5kg

Mike B - 55kg

Karen - 32kg

Jim - 60kg (power)

 

Homework prior to friday

Internal Rotation (shoulder) mobility - daily 4x 30sec holds OR 4x 30reps

Calf mobility - on a stair or against a wall - 2mins knee bent, 2mins knee straight - each leg

 

Enjoy the video below, some beautiful lifts in there 

 

July/August Oly Club wrap up

Olympic lifting Club finished up their 8 week cylce with re-testing of their 1RM Snatch and Clean+Jerk.  PR's for every single participant, save poor Vince, who had suffered for a week with a nasty cold.        Check them out (old PR's in brackets)

Well done Stu on getting that 100kg clean finally!  Huge PR's for Andy and Bo on their snatch with 12 and 15kg respectively.  Adam, that 54kg snatch was well earned with dedicated work on your shoulder mobility.  You're not only stronger now, but MORE FUNCTIONAL!  And big congrats to Raerae for becoming one of only three female members of CrossFit NZ to snatch over 50kg!!

                                   Snatch                              Clean + Jerk

Vince                         72.5kg (75kg)                           100kg (104kg)

Stu                             75kg (70kg)                              100kg (90kg)

Adam H                   75kg (50kg)                               107kg (102kg)

Rach B                     32kg (30kg PS/OHS)              49kg (45kg)

Raerae                     51kg (47kg)                                62.5kg (57.5kg)

Bo                              65kg (50kg)                               80kg (70kg)

Adam M                   54kg                                            80kg (75kg PC)

Andy H                    67kg (55kg)                               90kg (85kg)

Mike B                     60kg (46kg)                              74kg (70kg PC)

Week 7 (06.08.12) - Homework

DAY 1.

1 - Spend 5 mins drilling the 3 position Snatch

2 - Complete 5 sets of 1 rep Snatch balance

3 - Mobilise your OH position 

http://www.mobilitywod.com/2012/07/the-beauty-queen-first-rib-overhead-mob-of-death.html

 

DAY 2

1 - Spend 5 mins drilling the 3 position Clean

2 - Spend 5mins drilling foot position for the Split Jerk

3 - Mobility, watch and complete the below video

http://www.mobilitywod.com/2011/02/episdoe-178-flexion-external.html

 

Have fun :)

Amanda

Week 6 (23.07.12) - Homework

Starting to get some good looking oly lifts guys and gurls - very stoked with your progress :)

1. Spend 5mins each day drilling the 3 positions of the Snatch or Clean (drop, above knee, floor)

2. Spend 3mins drilling foot position on you Split Jerk 

3. Mobility: Watch and complete this video 

http://www.mobilitywod.com/2012/07/the-biggest-shoulder-problem-of-them-all.html 

    - Mobilise your ankles for 2mins each, every day

 

Have Fun,

Amanda :)

June 2012 - Week 1 of a new training block

This week the Oly Lifting Club and Strength Division kick off another cycle of training.  Looking forward to seeing the improvements in a couple of months.

Strength Division wrap up

Well the first CFNZ Strength Club has finished and it has been a phenomanal success.  Originally schedulled for 8 weeks we extended it by 2 weeks to incorporate testing at the start and end.  The improvements have been outstanding.  Not only did everyone improve each of their 1RM's on the Squat, Deadlift and Press (Which is damn impressive!) but each one of them improved their movement and mobility with each lift. This is just as important as gaining strength as it promotes efficient, safe lifting. 

Special mention goes to Lynn Murphy who busted through her goal of 100kg deadlift with 105kg and was inches away from locking out 110kg.  Lynn has had this goal for 3 years and made the 105kg lift look easy!

A big congratulations to the members for the improvements, they listened, worked hard and achieved awesome results.  Well done.