January Olympic Lifting Seminar Athletes Post Significant Gains.

Submitted by Coach Alida. Train with Alida in one of the following classes based at Elite Athletic Development | CrossFit Arlington Heights:
> Monday, 5:30 a.m. & 6:30 p.m., CrossFit
> Wednesday, 5:30 a.m., CrossFit
> Saturday, 7 a.m., Olympic Lifting Seminar

Register Today for the March 15 – April 5, 7 a.m. – 8:30 a.m. Olympic Lifting Seminar

The Elite Athletic Development | CrossFit Arlington Heights January Olympic Lifting Seminar concluded Saturday, and the results were fantastic! The six athletes who participated worked hard on cleaning up their technique and can now approach the Olympic Lifts with much greaterconfidence. On the final Saturday, the athletes maxed out on the Snatch and Clean & Jerk and we saw new PRs and high percentage lifts being hit with much better technique.

Registration is now open for the March 15 - April 5 Olympic Lifting Seminar. Space is limited ... register today.

Registration is now open for the March 15 – April 5 Olympic Lifting Seminar. Space is limited … register today.

If you are in class with Steve S., Tim F., Talya, Bob D., Jim T. or Juan you may notice their improved technique, or you may see their new PRs being added to the Wall of Fame and wonder “Is this Olympic Lifting Seminar for me?” The answer is a resounding yes! The Olympic Lifting seminar is designed to help athletes of all levels, from those who are fresh out of Training Essentials, to those who have been training for a few years and would like to take an in-depth look at their technique in order to add pounds to their 1RM, or increase efficiency while doing the lifts in WODs.

The seminar is a four-week commitment and is designed to take you back to the basics, and build a solid technique foundation before adding weight. There is a strong focus on positioning and making sure you understand where your body should be in relation to the bar during each phase of the lifts.

During the first week, the focus is solely on the Snatch. Athletes will be lead through a series of exercises with an empty bar or PVC learning the “double knee bend” technique, the method that is taught at all USA Weightlifting seminars, and is employed by nearly every competitive Olympic Lifter. During the second session, the focus shifts to learning the technique for the Clean & Jerk. Once again, the athletes will move through the exercises with an empty bar or PVC, to make sure they are concentrating on technique and not the weight. At the end of these two sessions, athletes will perform a series of strength building assistance exercises that reinforce the positioning that was just taught. The third session continues the focus on assistance lifts. The assistance lifts can be used to focus in on specific weaknesses and help to build strength during the pull or catch phases of the lifts. The final Saturday is max out day! Athletes will be given the opportunity to test their improved skills, and shoot for a new PR or the ability to hit their old PR with confidence and perfect technique.

Still have questions? Talk to Coach Alida to discuss how the Olympic Lifting Seminar will support your training goals. The seminar is run on Saturday mornings from 7 a.m. -8:30 a.m., and is limited to six athletes.

Alida Bray started her training at EAD / CFAH in one of the very first Fitness Boot Camp classes. She soon transitioned to CrossFit, where she quickly feel in love with the barbell and is now a seasoned Olympic Lifting. Alida is a NASM Certified Personal Trainer, Concept 2 Certified Indoor Rowing Instructor, USA Weightlifting Level 1 Sports Performance Coach, and a CrossFit Level 1 Trainer.

April 2012 Oly Lift Cycle Finishes Strong.

Submitted by Coach Josh S

Phil with a strong Jerk.

This weekend marked the end of our April Olympic Lifting Strength Cycle, and every athlete who committed to the four week program posted a PR, whether measured by weight increase, technique improvement, or appreciation of the value of the Snatch, Clean & Jerk and Front Squat to functional movement and overall fitness.

Geno mvoing toward a Clean & Jerk PR.

A wide range of EAD / CFAH / CFAX athletes took part in the cycle. Some athletes followed the programming exactly as posted, some could only make it a couple times a week, and some were new to the  lifts and dedicated four weeks to perfecting form and technique. Even if you only glimpsed over or heard weights dropping during one of the Strength & Power classes, it’s likely that the cues “feet in” and “fast elbows” still echo in your head.

Overall, results were impressive. Some athletes increased weights on all lifts when compared to the baseline lifts in early April. Some athletes improved their stability and positioning in the bottom of a squat, or gained comfort catching and locking out heavy weight overhead. Some athletes corrected poor positioning and bad habits picked up before they became part of the EAD / CFAH / CFAX Community. And every athlete gained new respect for the importance of proper lifting technique, and recognized that the past four weeks just scratched the surface … Olympic lifting takes years and years to master.

Gina sets up for a Snatch.

Ultimately, the past four weeks have been part of our continuing journey — as individual athletes and and health & fitness community — to break through barriers, whether real or self-imposed. When the EAD / CFAH / CFAX performance coaches collectively look back on the April Olympic Lifting Cycle, we most remember that we issued a challenge, and each and every person who accepted the challenge stepped up and simply destroyed it.

The investment you made in yourself — the blood, sweat and tears (yes, we saw all three); time; practice; listening; accepting suggestions; working through frustration; pushing past fear; supporting each other; trusting that when we told you what you learned previously was unsafe or simply wrong; and more — contributed to an environment where we saw every athlete committed to get better than the day before. And for that, we couldn’t be prouder of each and every one of you.

John O' on his way to a PR.

We’d like your feedback. When you look back over the past four weeks, what was the biggest surprise? What made you most proud — of yourself or a fellow athlete?  If you didn’t participate in this cycle, are you considering the next cycle? What would you like to share with us about this experience? We’re ready to hear what you have to say…