Start 'em young

Emma Woodside trains her ring pull-ups in style.

Rolling thunder

Ronda building grip strength with a 2-inch rotating handle--essentially doing a one-handed deadlift. Without body tension and crushing force, the weight does not move from the floor.

Schedule for the week of 7/17/06

We will be open Monday, Tuesday, and Wednesday (7/17 - 7/19). Closed Thursday and Friday (7/20 & 7/21) and Monday morning (though the 6pm class will occur).

Class times for Monday and Wednesday this week are the same as usual. Tuesday we are adding 6am and 7am to the mix.

Recap:
Tues 7/18: 6am; 7am; 6pm Elements
Wed 7/19: 6am; 7am; 6pm; 7pm (regular schedule)
Thu 7/20: CLOSED
Fri 7/21: CLOSED
Mon 7/24: 6pm; 7pm (no morning classes)

Tilting

The windmill, or bent press, is an excellent stretch and strength move, working the entire body with a particular emphasis on trunk muscles, hamstrings, and shoulders. It requires, and helps develop, flexibility, strength, stability, and coordination.

First go through this movement without a weight in your hand. Once you get the foot position, hip placement, and control of your hand overhead nailed, slowly work up to a weight that your strength and flexibility allow.

Take a weighted object, such as barbell, dumbbell, or kettlebell (or sandbag, rock, small child, etc.), overhead in one hand, with your arm and shoulder fully extended. Keep the weight light at first, and make sure you master controlling the load and can keep your arm locked out at all times before increasing the load. Set your feet so they are parallel, toes pointing in the same direction. Play with the distance between your heels—everyone is different, though too wide is not good. Exaggerate pushing your hip out to the side (on the same side as the overhead arm). Place your free hand on your leading leg. Eyes constantly fixed on the overhead object (think of supporting a cup of hot tar in your hand), let the hand on your leg help control the descent into the stretch (you may also limit the depth and speed of the stretch with the hand on your leg).

Eventually work down to the laces on your shoes. Progress gradually until you can lay your palm flat on the floor.
For more information, see Arthur Saxon’s chapter on the bent press

Extension!

Jessica Gockel

A visit from Coach Burgener

Hearty thanks and big love to Coach Mike Burgener (and fellow biker and weightlifter Tony Duchi) for the excellent coaching and “Burgee” workout, to our neighbor (and CrossFitter) Milt Battle for the delicious BBQ he provided, and to all of y’all in our local CFES family for coming out to make Friday evening such a good time. We’re truly delighted that so many of you were able to join us.
Thanks too to Susan Street-Wong and Carmen Buchmann for all their work on planning, logistics, and set-up and general behind-the-scenes “get’er done” attitude.

Coach B reminded everyone that Olympic-style weightlifting boils down to jumping and landing and is fundamentally about creating--say it with me--"momentum and elevation on the bar.”

He got into James’s face with his Marine Corps drill instructor persona to school him on his start position, and then exposed his teddy-bear side to gently help Jenika hone her pull. He ran Ronnie through some drills to help him receive the bar in a strong position, showed Sean how to channel some of that power and strength of his into sound technique, elicited some of the best lifting we’ve seen Vinay produce, and remarked on Leah’s real Olympic lifting potential.

Bill worked on refining his snatch technique, Robyn (who came, with Jenika, all the way from Canada for the evening, eh) on keeping the bar in close on her pull ("elbows high and outside!"), and Irena on not getting too wide in her receiving stance. Kathryn and Heather both got a chance to demonstrate the functional importance of all the time and sweat they’ve put into developing strong squats.

Legit.

Now, if only we could convince Coach B that the weather here is better than in Southern California…

Get your lifts on

Olympic weightlifting coach and big friend of CFES Mike Burgener will be visiting us this Friday, July 9th, 2006.

Starting at 5:00 pm we'll have open platforms for lifting. Working on your clean and jerk and snatch under the watchful eyes of Coach B is not to be missed. Everyone is welcome to attend. Even if you don't lift that evening, there is much to be learned just from observing one of the greatest coaches in the sport of Olympic weightlifting doing what he does best.

Also on the bill will be our friend and local BBQ expert Milt, serving up southern-style home cookin’, so bring an appetite as well. We'll have a mess o' ribs and sandwiches and refreshing beverages for all.

Come by and spend some time with us and Coach B in the gym. We'll see you here.

CFES closed July 4

We know you'll all be attending (Zone-friendly) barbecues anyway.

But, no need to get emotional--it's just for one day. We are OPEN for 7 a.m. and 6 p.m. classes on Monday the 3rd. (No 6 a.m. though.)

We'll be here--you should too!