|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
|April 15 2013
||I highly recommend that everyone gets the
experience of competing in an Olympic
weightlifting meet. With that said, East Valley
CrossFit in Chandler, AZ is hosting 2 meets. May
4th and June 22nd. Register at
www.eastvalleycrossfit.com and get the experience
of lifting on a platform in front of 3 judges and
a large crowd!
|March 1 2013
||many times i abbreviate exercises in my wod's.
for example: sn=snatch, cj=cln and jerk. sn
pp=snatch push press. snpp+ohs=snatch push press
+ overhead squat. sn bal=snatch balance.
fs=front sqt. bs=back sqt. get the idea?
|February 18 2013
||"Forgiveness is the economy of the
heart.…forgiveness saves the expense of anger, the
cost of hatred, the waste of spirits."
– Hannah More
|February 17 2013
||"The tragedy in life doesn't lie in not reaching
your goal. The tragedy lies in having no goal to
– Benjamin Mays
|February 15 2013
||We are moving into the third phase for the
CrossFitters strength program. The strength
movements will stay the same, but now we will be
performing doubles at a 2% increase each week.
Remember that the percentage that the double are
taken from are the 1 RM we established at the
beginning of the cycle. Your strength should have
increase through the past 10 weeks so that 10 sets
of doubles at 90% is doable! We will be having
some fun with the work capacity segments and
trying a few new things out, so please give us
your feedback. Enjoy!!!
|December 3 2012
||Today is the start of a 5 month strength cycle for
CrossFitters. Monday, Tuesday, Thursday, Friday
will consist of a warm up, strength movement, work
capacity and core work. The strength movements
will be Back squat, deadlift, push press, and
front squat. Month 1 will consist of 10x5, month 2
= 10x3, month 3 = 10x2, and month 4 = 10x1. This
week we will be finding 1 RM for the strength
movements in the warm up, so push this, as it will
be the number that you base the percentages off of
for the rest of the cycle. Also, each month will
be followed by a much needed de-load week. Lastly,
wednesdays will consist of a long slow distance
(LSD day), and Saturdays will be optional light
olympic lifting work. Enjoy!!!
|October 30 2012
||We get this question quite a bit, so to clarify,
here is the answer for everyone...
Question: Should I do the Oly workout and the wod
for crossfitters? Or is it enough the wod for
crossfitters to train the Oly? I'm crossfiter.
Thanks a lot.
Answer: The Olympic lifting workouts are for
athletes who are dedicated to Olympic lifting and
are looking to compete in the sport, so if you are
a CrossFitter, the CrossFitters WOD should be
plenty. Between the strength Tuesday and Thursdays
and the daily work capacities, there is quite a
bit of Olympic lifting, and strength movements.
With that said, if you feel that you can do more
without overtraining and your body breaking down,
I'd train 2-3 times a day. There would be an
Olympic lifting session, work capacity/CrossFit
session, and endurance/sprint session. Each
session would be short and sweet (30-45 minutes),
and the reason for doing this would to maximize
the quality and intensity of work done.
If this is your situation and you are looking for
an individualized program, contact Burgener
Strength Programs on Facebook or
BeauBurgener09@gmail.com for some guidance.
|October 8 2012
||If you are on Facebook, check out Burgener
Strength Programs for Olympic weightlifting and
|August 27 2012
||For everyone who has been following the Crossfit
programming, we just finished the modified Wendler
based strength cycle. The next cycle we will be
getting into will be work capacity, and
endurance/anaerobic based. The schedule will be as
follows: M,W,F will include a warm up, work
capacity, and endurance/anaerobic segment. The
endurance will consist of running, rowing,
swimming, prowler or any other fun that comes to
my mind. Tuesday and Thursdays will include
strength (most likely density style), and a work
capacity. Stand by for some fun, and please feel
free to share your results/opinions in the
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