USA Weightlifting L1 Coaching Course Reflections

By: Lukas Hernandez

 
A few months back I attended the USA Weightlifting Level 1 coaching certification. The lead instructor for our certification was John Filippini. John is a very knowledgeable instructor and also the Potomac Valley LWC President, which means he is an integral figure in the DMV Weightlifting scene.
 
While at the USAW course I was introduced to progressions on how to teach a beginner the barbell snatch and clean and jerk. It was interesting how we were split into groups, allowing us to teach one another. In one weekend I was able to work hands on with over 30 athletes. In the groups I was taught how to fix the front/back squat, pulling, and overhead pushing mechanics. Before teaching any athlete these movements, I was taught there first needs to be an assessment of overhead and squat mobility, which are essential keys to success in the sport of Weightlifting.
 
The USAW has particular progressions to help a beginner learn the snatch and clean and jerk. The USAW snatch progression breakdown is great for beginners because it starts with getting comfortable with the bar overhead first and understanding the shrug/third pull (pulling under the bar until it is received overhead). This progression also helps the beginner how to keep the bar close. As the athlete gets more comfortable with hip and hang power positions, they are then ready to go full from the floor. For the clean & jerk they taught us to break it up into two movements: clean, then jerk. For the clean progressions it is similar to the snatch because it gets you comfortable in the final position and the pull. The jerk progression is a bit different; the athlete is taught a push press, followed by a push jerk, then the footwork for a split jerk. It is important to do these footwork drills prior to doing it with a barbell.
 
Technique progressions aside, after attending this course I now feel much more confident in my ability to teach athletes the proper progressions to learn the snatch and clean & jerk. With this new certification under my belt I will be working with the new athletes that come to attend barbell club on Tuesdays and Thursdays. If you see me around the gym and have any questions about technique, or what I ate for lunch, feel free to ask!
 

24 November 14

cameron back squat
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Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th here @ CFSS!!

 

Thanksgiving schedule: Wednesday – No 630 WOD / Thursday & Friday – Closed for Turkey Day / Saturday 9AM CrossFit Silver Spring Total!

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Brawl In The Concert Hall (Video)
 
It’s Time for Humans to Take Back the Monkey Bars
 
10 paleo thanksgiving dessert recipes
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
4 Rounds:
10 SA KB Swings L
5 SA KB FS L
30 Single Unders
5 SA KB FS R
10 SA KB Swings R
30 Single Unders
 
LII Strength:
Sumo Deadlifts
10×2 (SPEED!)
 
LII Conditioning:
Round 1 – 5 minutes
3 Rounds:
8 2KB Front Squats
8 Ball Slams

Round 2 – 5 minutes
3 Rounds:
8 2KB Front Squats
10 Ball Slams

if all sets/reps are completed within allotted 5 minutes, add 2 reps every round
 
LIII Conditioning:
Round 1 – 5 minutes
3 Rounds:
8 Overhead Squats
8 Ball Slams

Round 2 – 5 minutes
3 Rounds:
10 Overhead Squats
10 Ball Slams

if all sets/reps are completed within allotted 5 minutes, add 2 reps every round
 
Rx: 95/63 lbs
 

22 November 14

tamara dirty 30
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Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th here @ CFSS!!

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Colin Burns (94kg, USA) American record 169kg/372.5lb Snatch (Video)
 
<a href="Chris Pratt is GQ’s Man of the Year: Lost 80 pounds with Paleo diet and CrossFit
 
Brownie Eggnog Pumpkin Pie
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 12 minutes:
#1
10 SA DB Thruster (total)
10 Ring Rows
30 Single Unders
#2
10 SA DB Thruster (total)
10 Ring Rows
60 Single Unders
#3
10 SA DB Thruster (total)
10 Ring Rows
90 Single Unders
 
After round #3, cycle back to rep scheme on round #1
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 15 minutes:
#1
10 DB Push Press
10 Double Unders
10 Air Squats
#2
10 DB Push Press
20 Double Unders
20 Air Squats
#3
10 DB Push Press
30 Double Unders
30 Air Squats
 
After round #3, cycle back to rep scheme on round #1
 
RX: 40#/25#
 

CFSS Holiday Party / Potluck Extravaganza!

 

Mark your calendars! The annual CFSS Holiday Potluck/Party goes down Saturday, 6 December @ 6pm. Bring your own dish / adult beverage of preference to share with the group. If the last 3 years are any indication, there will be no shortage of amazing homemade baked goods, delicious paleo dishes, and an abundance of alcohol of all varieties. We will also be shooting the annual CFSS calendar as well, so be sure to wear your ugliest sweater! Sign up sheet and more details to follow. If you have any pressing questions / concerns that simply cannot wait, talk to Katie Weddle at the gym as she is the party planner. Trust me, you’re not going to want to miss out!

 

21 November 14

SONY DSC
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Mark your calendars: The annual CFSS Holiday Party & Potluck goes down Saturday December 6th here @ CFSS!!

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Vladimir Sedov (KAZ, 94kg) 188kg/414# Snatch, Almaty 2014 (Video)
 
How Exercise Can Boost Young Brains
 
Warm Brussels Sprouts Slaw with Asian Citrus Dressing
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
AMRAP 10 minutes:
5 Kettlebell Swings
5 Lunges / Leg
Add 5 kettebell swings per round
 
LII Strength:
EZ Strength Intermediate Template
 
LII Conditioning:
AMRAP 8 minutes:
1 Hang Power Clean
1 Plate OH Lunge / leg
2 Hang Power Clean
2 OH lunge / leg
3, 3, 4, 4, etc.
 
Rx: 135 lbs. / 93 lbs.
 

Whole30 Wrap Up!

 
The votes are in! The winners of the Whole30 Challenge have been decided! Drumroll please….
 
In First place, with a fantastic presence in the kitchen and online, Kathy Peacock!
 
In Second place, a man whose bacon crusted ribs were always on his mind, Patrick A Chavis!
 
And in Third place, losing 4 inches and looking lean, Helena Victoria!
 
Congrats to everyone who participated! It was tough to decide the winners, everyone looked so good at the end. Keep the momentum up heading into the holiday season. We’re very impressed with your results across the board. Many of you have posed the question- now what? I was going to write a lengthy blog post, but the folks at Whole30 have done it for me, much more comprehensively than I could hope to pen.
 
Long story short- be strategic in your reintroduction of foods you eliminated, apply the principles of the whole30 to your new “normal” diet and do your best to avoid the foods we know are going to make us feel like crap, and always remember you have a massive ability to influence and change how you feel, look, perform through your nutritional choices!
 
For those of you who didn’t do the Whole30 this time around, don’t despair! We’ll be doing another one in January to combat the battle of the bulge from the holiday season and get everyone looking extra fit and trim for

Cupid’s Undie Run 2015

(more to come on that later)!
 

20 November 14

jaron bb front rack
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“Strength is the linchpin to performance across all sports which separates excellence from the pedestrian.” – Donny Shankle

—-
2014 Working Wounded Games Highlights (Video)
 
Paleo Solution Podcast Ep. 244 – Dave Werner
 
Paleo Pumpkin Coconut Maple Custard Cups
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
5 Rounds:
1 minute Row max meters
 
rest 3 mins between rounds
 
LII Strength:
Push Jerk
3-3-3-3-3
 
LII Conditioning:
For Time: 150 meter sprint
Rest 3 minutes
For Time: 250 meter sprint
Rest 3 minutes
For Time: 500 meter sprint
Rest 3 minutes
For Time: 250 meter sprint
Rest 3 minutes
For Time: 150 meter sprint
 
Your score is your total elapsed time rowing for all 5 intervals
 

Turkey Day Schedule!

 

Wednesday 26 November: 6AM EZ Strength / 12 PM WOD / 430 & 530 PM WOD
Thursday 27 November (Thanksgiving): AMRAP Pumpkin Pie & Napping!
Friday 28 November: Closed! AMRAP leftovers & napping!
Saturday 29 November: 9AM – 11AM CrossFit Silver Spring Total – 1 Rep Max Front Squat, Push Press, and Deadlift testing! If you’re in town, plan on coming in to hit some nice PR’s before the holiday season fully kicks into high gear and disrupts everyone’s training

 
If you’re going out of town- relax, have a great holiday, and get ready for some hard conditioning come Monday morning to keep everyone honest and work off those second helpings of stuffing!
 

19 November 14

jd sledgehammerin
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Ilya Ilyin 432kg Total @ 105 bwt, 2014 Weightlifting World Champion (Video)
 
The cost of getting lean: Is it really worth the trade-off?
 
teriyaki Stackers
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WOD

 
LI Strength:
EZ Strength 4.0
 
LI Conditioning:
EMOM
15 Kettlebell Swings
Odd rounds: Remaining time, max ball slams
Even rounds: remaining time, rest
 
Complete 75 Ball Slams
 
LII Strength:
Weighted Pullups / Handstand Holds
3-3-3-3
 
LII Conditioning:
EMOM
3 Deadlifts
Odd rounds: Remaining time, max burpees
Even rounds: remaining time, rest
 
Complete 75 Total Burpees
 
Rx: 275 lbs / 153 lbs
 

Quick Equipment PSA: Lower the Weights. Every time.

By: Marcos Hernandez

 
1) The Bumper Plates. Don’t drop the plates onto the stacks. The wheels are easily broken when there are no plates on the rolling stacks so the plates need to be guided down. It literally makes our ears bleed when we hear a plate fall on an empty stack. Nobody likes bleeding ears so please help us out on this!
 
2) Dumbbells and Kettlebells. We understand that the WOD was just super awesome and you are exhausted. But ‘bells bounce around too much to drop! We have equipment around the gym we don’t want to get hit and, more importantly, we have other people and their precious legs that need to stay pristine. Additionally, if we want to continue to have nice things and for those nice things to last, they need to be used as they are intended to and not strewn about unnecessarily.
 
3) Barbells. We typically practice our first set of any lift with an empty bar. Bars are not designed to be dropped without any weights on them, thats not what they are for. IF you drop an empty bar, expect to do burpees and we should sort that bad habit out in no time at all!