Intrepid had a strong showing at this past weekend’s 2013 Randy Simmons’ CrossFit Challenge at the LAPD Academy
Exciting times in the Weightlifting world right now. Yesterday marked the beginning of the 2013 World Weightlifting Championships being held in Poland. The women’s 48kg lifters lifted yesterday with China taking Gold, North Korea taking Silver, and Mexico taking Bronze. By the time you read this, today’s 53kg women and 56kg men sessions are already underway. Follow USA Weightlifting on Facebook or Twitter for the latest updates on when the US lifters are competing and the live stream link. Also, the site All Things Gym posts updates, videos, and photos from the event.
Also, in Intrepid Weightlifting news, we are excited to open more Weightlifting classes beginning next week Monday, Oct 28th. Here is a weekly rundown of our new Weightlifting class schedule:
Here’s how it will work. The majority involved in our Weightlifting class also participate in our CrossFit program. Those folks receive the reduced rates ($75/month for unlimited, $125 for 10 class punch card, and $15 for a single class) and we ask you pick at most three days out of the week to attend the Weightlifting classes. If Mon, Weds, and Sat work better for your schedule, you’ll follow Group 1’s program. If a Tues, Thurs(pm)/Fri(am), Sat schedule is more amenable, you’ll follow our Group 2 program. This helps keep you from overtraining as well as making programming workouts more effective. Again, these changes won’t take effect until next week so start thinking what works better for you. If, however, you’d like to make your primary focus just weightlifting your rates will be similar to what you’re paying for your CrossFit membership as you won’t be doing both. Full-time lifters will have a more individualized program and be asked to make 4-5 workouts per week (not on the same day). Conditioning will likely still be a part of your program, just toned down somewhat compared to our CrossFit workouts. Email firstname.lastname@example.org or chat with Ruth or I if you’d like to try weightlifting more full-time.
Finally, the 2013 Intrepid Invitational Weightlifting competition is set for Dec 7, 2013 right here at the gym. Entry fee is $20 and the money will cover the prizes for the winners, and the remaining proceeds will be donated to USA Weightlifting to support our weightlifting athletes preparing for the 2016 Olympic Games. For scheduling purposes, the morning Kids’ classes will go on as planned at 8am and 8:30am, but the CrossFit, Weightlifting, and Teens classes are all cancelled. We’ll start the women’s weigh-ins at 9am, men’s weigh-ins right after. Lifting will begin around 9:30am with the women’s snatch, and the men’s session will follow once the women have finished. After the men snatch we’ll begin the women’s clean and jerk, and again the men’s clean and jerk will follow once the women’s session is complete. Registration is now open and you can register here. More details on the rules and flow of the competition will follow in a later post. For now, register online, and keep training hard!
Front Squat 3×3
30m Walking Lunges
6 Toes to Bar
10 KB Swings
30m Walking Lunges