Back at the old gym, there was a small group of Intrepids who were part of the original Powerlifting club. As you can see in the picture above, we even had to make do before we got the first prowler sleds in. Unfortunately, I had to discontinue the group because of trying to juggle coaching both the CrossFit class as well as my Powerlifting troops. While we had plans to start up the club again once we moved to our current location, the exponential growth soon found us running short on barbell and weights, not to mention space. Recently however, Sean and Ruth have blazed the trail by setting up the platforms and getting the Weightlifting class rolling. So now, the time is right for the Powerlifting club to return.
Starting next Monday, October 28th, we will begin offering Powerlifting classes on Mondays, Wednesdays and Fridays at 6pm. For the uninitiated, the sport of Powerlifting consists of three lifts — back squat, bench press and deadlift — and that is what the class will be focused on improving. This is designed for experienced Intrepids who have a solid foundation in these movements, and the first few sessions will be spent ensuring the lifter’s form meets standards.
The goal of the class is to hopefully grow attendees into competitive powerlifters. Though it breaks my heart, I realize not all of you will want to step onto a platform, but as you have likely read about or seen with James, powerlifting also does a solid job of adding strength.
The structure and programming will be similar to the Weightlifting classes, although Powerlifting class will always start with back squat, followed by bench or deadlift, and will be accompanied by accessory movements. Again, like the Weightlifting class, no warmup will be provided. Attendees will be expected to be fully warmed up and ready to load barbells immediately at 6pm. Conditioning workouts will be provided by request for full-time Powerlifters. (Drop in attendees will already be getting their conditioning via their CrossFit classes.) Membership for the Powerlifting class will be handled identically to Weightlifting, using the same Barbell packages or punch cards.
I would like to have as many members as possible lifting as a team during the 6pm class, but I realize that time may not work for everyone. Sean has kindly offered to allow Powerlifters to follow my programming during the Weightlifting class times. (See Monday’s post for the numerous classes available.)
If you’re interested to give it a try, the first class is free. The Powerlifting classes have been added to Mindbody, so secure your spot now! Also, if you have any questions that weren’t addressed above, please post to comments.
Work up to a heavy Power Clean single
Then, 4 rounds:
15 Double Unders
Rest 1 minute between rounds.