She is going to kill me for putting this on the blog, but it is a risk I am willing to take.  I am very proud of Ursula for competing in the SWA meet on the weekend, she did a fantastic job and also had the unwanted job of being the first lifter of the day.  Ursula was a bit hesitant about participating, but in the end broke two personal records and recieved a second placer medal for her hard work - congrats dude you deserve it.  I promise this is the one and only picture I will post. 

Rest Day for unlimited

high hang cleans 5 5 3 3 3 2 2 - rest 90sec

- work to a heavy set1 min sit-ups - rest 1 min x 3

a1. high bar back squat 6 x 1 - rest 1 min
- work to max effort

a2. DB Press 6×6 @ 22X1 - rest 2 min
- work to max effort

Rest 10 min

b1. high bar BS 1 x reps @ 85% 1RM BS

The new boss in town - “Roach”

10 95/135# Deadlift
10 push-ups
10 rounds

For those lifting int he meet on Saturday you may focus on the snatch tomorrow to brush up on technique as well as start to figure out what lifts you plan on completing at the meet.

For the olympic lifting meet on Saturday here is a little info;

The meet will begin with a weigh-in @ 12pm at CFS and then the lifting will begin at 1:30pm.  I do not know the exact structure of the competition (will get more info soon) so when everyone will lift is somewhat up int eh air right now as the SWA will need to know how many people are attending and how many lifters there are in each weight class.  i have placed registration forms at the front door, which need to be filled out.  The registration form is for a SWA membership ($25) which is needed to compete.  There will also be a $10 entry fee on top of the membership fee, remember that the membership fee is good for a year and will allow you to lift again this year.

Clothing - lifters must wear shorts and a t-shirt, nothing too loose or baggy.  You must have an open knee so no pants will be allowed.

This all may sound as if the meet is getting more serious, but it really is a fun competition to try out your skills and experience something new.

So far we have , Jams, Matt, Claire, Lily, Brooke, Laurie, Ursula, Keith, C-Party (hopefully), Stoughton, Val, Dale H and a few others signing up to give this meet a try.  Lets see how many more we can get out to the meet - this will be a fun day and one that you truly will not regret.

Be sure to ask me for more info if you need.

Chad

DB Press 4 x 4 @ 32X1 tempo - rest 90 sec
DB Press 1 x 10 @ 32X1 tempo - rest 2 min
DB Press 1 x 20 @ no tempo - rest 2 min
DB Push Press 1 x reps @ 100% 4RM DB Press

21 16/24kg KBS - rest 90 sec
21 16/24kg KBS - rest 60 sec
21 16/24kg KBS - rest 30 sec
21 16/24kg KBS

Choose your weakest movement relative to percentages needed;
DB Ext Rotation 3 x 8 3010 tempo (L/R)
- rest 30 sec
DB Powell Raise 3 x 8 3010 tempo (L/R)
-rest 30 sec
DB Trap 3 Raise 3 x8 4011 tempo (L/R)
- rest 30 sec

Quick Coaches Note;

Yesterday proved to be a very good day for most all who attended.  There were many personal records set and many improvements in technique and position throughout the jerk.  I am very happy to congratulate a few individuals on their exceptional lifts and performances - Matt, Dale H, and Jams and Laurie M.  Jams and Matt both set club records in the male and female categories and Dale and Laurie both made exceptional PR’s (225# and 125#) .  Matt tossed 275# and Jams tossed 155# overhead and both looked as if they were easy (I am sure that they felt heavy, but they looked good).

What I am more happy with is the fact that the people who truly made exceptional lifts yesterday were also the people who I personally know have been making an effort to change diets and lifestyle habits for the better.  Not to take away from the other great lifts of yesterday in any way, but I know it means something that those who are taking the time to truly get the extra advantage in progress from proper diet and lifestyle are also those who are making some of the biggest gains.  All of the lifters yesterday are part of out unlimited membership and attend on a regular basis and know when and how to monitor the bodies need for volume and intensity.  Everyone should be paying attention to their bodies and their need for rest and recovery (the proper kind) on a regular basis.  knowing when to go for it and when to hold back are valuable assets to any athlete and having faith in your own abilities and strengths drives individuals to better performances.

Long story short - thank-you all for what you do and the time you put into becoming better athletes and people.  As a coach there is nothing more pleasing than seeing your athletes progress and seeing the program laid out working and working well.  I could not be more happy and more proud of all the CFS athletes than I am right now.

Thank-you.

Dips 4 x 6 - rest 2 min - 30X1 tempo

5 HSPU
10 35/45# BB Back Lunges
15 pull-ups
20 16/24kg KBS
3 rounds for time