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Mike's Gym is a Regional Training Center for USA Weightlifting, which is the governing body of the sport—Olympic style Weightlifting, as well as a crossfit gym affiliate where the crossfit philosophy is highly adhered to. Olympic Weightlifting is the only weightlifting sport participated in the Olympic Games and the crossfit philosophy strongly adheres to the insertion of the olympic lifts in its daily programing. I have dedicated my life to Olympic Weightlifting both as an athlete and as a coach. Now at the ripe old age of 66 and over 40 yrs of being a strength coach and a retired teacher in the public school system, I train athletes to become better Olympic Weightlifters as well as making athletes more explosive and powerful in their respective sport. These athletes train in my 2 car garage, which is equipped with 4 platforms and all the equipment that one would need to become a better Olympic Weightlifter and a more powerful athlete. Mike's Gym is also part of Team Crossfit, a newly formed USA weightlifting team that has a philosophy of training to prevent injury and enhancing performance by using the olympic lifts, crossfit techniques, kettlebells and other heavy equipment. It is our philosophy that an exercise must utilize "yes to the 4th power." YES 1: Is the exercise ground based and are you standing up while performing the exercise? YES 2: Is the exercise a free weight exercise? YES 3: Does the exercise work multiple muscle groups and surround multiple joints? YES 4: Is the exercise performed in an explosive manner? If i can satisfy the requirements to "yes to the 4th power" 75% of the time, then the program and exercises I select are good functional exercises.
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Thursday May 23 2013
thursday:
1. back squat: 78%x3x10
2. fs: 70%x3x3
3. 100 sit ups
4. 25 chin ups.
CrossFitters
Warm Up: Myofascial release, range of motion drills and mobility work. Next, 10 minute conditioning test. Choose either air dyne, row or run and see how many calories you can get in 10 minutes.
Strength:
1) Snatch - Work up to a max for the day
2) Clean and jerk - Work up to a max for the day. Then back it down 10 kg and perform 3 singles.
3) Front squat - Work up to 100% of your 1 RM clean and perform 2x5 sets.
4) Good morning - 5x3 sets. Start at a medium weight and go up each set
Core: 3 rounds - 20x WTD sit ups (45#), 20x seated russian twist (25#/15#), 5x strict handstand push ups.
Conditioning: 8x30m prowler pushes (180# for men, 90# for women). Rest 60-90 seconds between pushes.
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| lauren from xfit invictus rocks it during team workout!! |
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| May 7 2013 |
For those following the CrossFitters WOD, I'll be
posting what I do for my daily sessions. It is
going to be a good mix of running, Olympic
lifiting and CrossFit workouts. Follow along and
enjoy!!!
Beau Burgener |
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