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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
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 reach." – 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 CrossFit insight.
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 comments. Enjoy!!!
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