The coaches at Intrepid are always looking for ways to expand our education. The seminars and training sessions that we go through are not only a benefit for us, but also a way to better our athletes. For instance, last weekend the staff got together for CPR and AED training. We want to make sure that IF an emergency situation ever presented itself we would be more than ready to handle it. Two weeks ago Holley got certified to be a USA Weightlifting Level 1 Sports Performance Coach. In this particular course they focused on the progression of the snatch and clean and jerk. Time was also spent on the power versions of these movements (i.e. power snatch) and many different squat variations. These are movements that we see and do on a weekly basis. The things that she learned from that course can now be applied to our gym. In the beginning of January Marcus spent a day at a Whole 9 Seminar. I can guarantee what he learned that weekend is being applied to the upcoming Nutritional Challenge. As for me I am looking to take a rowing course in late March. We all know that rowing can be difficult and it is not the most favorite movement. My goal is to learn how to make rowing a little more enjoyable or at least a movement that our athletes can power through. Be sure to look for rowing tips and techniques in the near future as I hope to come back with plenty of new tricks.
On to the weekly highlights…
The week started off with the back squat. Ning had a nice lift at 128lbs for 5 reps. Toby got his last set up to 240lbs and was able to complete 3 reps. The WOD was 3 rounds for time of 10 kettlebell cleans, 25 toes to bar, and 50 squats. We had athletes finishing anywhere between 9 minutes and 15 minutes. Although it seemed the toes to bar movement gave athletes the biggest the challenge everyone did a great job of pushing through.
Tuesday’s lift was the press. Shelley got a PR of 75lbs for her 3×5 set. The workout was 4 rounds of 5 power cleans, 10 bar facing burpees, and 15 med ball sit-ups. Mike S. had a quick finish of 9:19. He used 135lbs for his power cleans and a 14lb med ball for his sit-ups. Sara finished in 11:25 and used 75lbs for her cleans. Josh used 145lbs for his cleans and wrapped up the WOD in 8:37.
The power snatch was the lift for Wednesday. Athletes worked up to a challenging weight and would use it for a 3×3 set. Francis set a PR of 90lbs for the power snatch. Kevin R. showed his strength by completing his set at 155lbs. Nat was able to work on the entire power snatch. She was used to doing the hang power snatch and decided she was ready to pull from the ground. The weight she used was 53lbs. The WOD was a partner workout. Partners had to complete a total of 4 rope climbs, 40 pistols, 40 box jumps, 40 ring dips, and an 800 meter run. Mike H. and Josh had a fast time of 7:42. Pat and Andrea displayed some nice team work and they finished in 11:17.
On skills day Colleen worked on her toes to bar and she was able to get her first kipping toes to bar. Portia with some help from the ab mats was able to get her first handstand push-up.
On Friday we did the dead lift. Holley got a PR by knocking out 1 rep at 213lbs. Andri used 130lbs for her 3×5 set. Brendan also set a new PR by using 230lbs for his 1×5 set. The workout involved 3 different AMRAPs. Each AMRAP was 4 minutes long and athletes could rest 1 minute between WODs. The first AMRAP consisted of 7 handstand push-ups and 20 double unders. The next AMRAP was 7 pull-ups and 20 ball slams. The last WOD was 7 dumbbell thrusters followed by a 50 meter run. Athletes stayed pretty consist on all three workouts and completed at least 2-3 rounds. Paul K. was able to do all his handstand pushups which was a first!
Please post any PRs that I may have missed.
In teams of 4 complete 2 Rounds of
Follow the Leader style- Person in front has to finish movement before next person starts