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WLC Guidelines

By admin | In Events and Announcements, Olympic Weightlifting | on January 14, 2011


We’ve had some interest in the WLC and thank you all for being patient as we kicked around some ideas about how to structure our club.  Thanks for all of your feedback and suggestions.  We’ve decided to keep the WLC’s main focus on skill/strength development and competition preparation while maintaining general physical preparedness.

So, if you’re interested in spending some time focusing on oly lifting, the Intrepid Weightlifting Club (WLC) Membership will include:

-Individualized Oly Lifting Program
-Supervised workout sessions w/ USAW Certified Coaches
-Specialized GPP workouts (metcons) 2-3 times a week
-USAW Membership
-Coaching at meets

What we ask from people who are interested in joining the club:

-Dedicate at least 2-3 months to weightlifting
-Compete at local meets
-Scale back extra-curricular metcons
-Eat to support all the heavy lifting and strength gain (As Paleo As Possible)

An average week for someone in the club will be:
-Lifting Tue/Thur/Sat during club hours
-2-3 Metcons during the week. Jump into any CrossFit class and we’ll scale the wod appropriately so that it will complement your weightlifting program. If there is a lift that day, do skill work such as Jerk Balances, Snatch Balances, etc. This way you can still wod with your friends!

Instead of paying your CrossFit membership, you’ll pay WLC membership, which will be $150/month. We know this isn’t for everybody and there’s no pressure to switch over to the WLC. Just know that it’s available for you if you’re interested! We’ll have more info on a Power Lifting Club in the near future.

For those that want to improve their oly skills or want to just work on them from time to time but not compete, we’ll be offering 2 hour Skills & Drills Seminars every month on various specialties such as Oly Lifting, Power Lifting, Gymnastics, Running, and Nutrition/Cooking. They will be $20 for members and $30 for non-members to attend. We’re also looking to host guest seminars for rowing and kettlebell work in the future.


WOD 01.14.11

Jerk 4×2

4 Rds:
6 Overhead Squats
12 Kettlebell Swings
24 Double Unders

7 Comments to "WLC Guidelines"

  • Jenna says:

    January 14, 2011 at 8:08 AM -

    yaaaaaay! i feel loved :)

  • Drew says:

    January 14, 2011 at 8:29 AM -

    That girl in the picture has been putting up some big numbers, 100 pound clean, 135 DL, she yells and scares people down here, you guys wouldn’t even recognize her…

  • melissa says:

    January 14, 2011 at 8:34 AM -

    not sure i’m ready for the WLC, but the skill and drill seminars sound fun! i’ll be excited to attend them… and maybe, just maybe i’ll be ready to jump into the WLC one day and be a bad ass like the rest of you. :)

    um, jenna? you look like a rockstar in that picture. and, according to drew, you’re behaving like one, too. niiiiiice. :) miss you both!

  • Xuan says:

    January 14, 2011 at 10:01 AM -

    I remember the yell Drew and it still sends shivers down my spine. Jenna you’re my idol :)

    I’m totally down for the seminars! My current technique is similar to the one employed by a bull when he visits the china shop.

  • Jason Beattie says:

    January 14, 2011 at 12:50 PM -

    Nice pic of Jenna! Excited to learn more in hands on seminars.

  • JEFF STOEHR says:

    January 14, 2011 at 5:33 PM -

    Congrats for raising the bar for your staff and members! Good luck FFFVL champion!

  • CrossFit Intrepid » Jack of All Trades says:

    January 20, 2011 at 6:05 AM -

    […] you will not likely qualify for the national team in three months! That’s why one of the guidelines that Ruth posted was to at least dedicate 2-3 months to your journey. CrossFit is a new shiny toy almost every day […]

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