CrossFit Weightlifting Seminar. 03/22/14-03/23/14 at CrossFit Chronic.
I had the incredible opportunity to attend the CrossFit Weightlifting Trainer Certification Course this past weekend at my box, CrossFit Chronic. This whole experience sky rocketed into star quality when we found out Coach Mike Burgener would be leading the seminar. Seriously, I had the chance to learn about snatches, cleans and jerks from THE MAN!
I’m amazed at how many times the concepts I learn in CrossFit apply to many other aspects of my life. The overlap is insane! No wonder people become “addicted” to CrossFit. It makes their whole life better. All those concepts of CrossFit boxes, communities, and WODs incorporate into the everyday seamlessly.
Coach B talking to us about footwork and stance.
1. Slow is Smooth… Smooth is Fast!
Technique, technique, technique… and then some more technique. Never underestimate the power of technique. Dial down the tempo of the lifts to create muscle memory for the technique. Once, the technique is perfected –and, just so you know, you are always working towards perfection; it never ends– smoothness enters into these lifts and that is when FAST happens!
*Life application*
Take the time in your profession, in your relationships, in your friendships, and in your parenting to learn all the nuances and “techniques”. Work towards perfection! Others appreciate the attention to detail.
Burgener Warm-Up and other drills with PVC. Never underestimate the power of the PVC.
2.There are Only Bad Makes and Good Misses!
Good Misses make you a better athlete and stronger Olympic lifter. They teach you much more than a Bad Make ever can! Bad Makes reinforce the bad. They make you feel good just because you got the weight overhead, but they don’t “feel right”. Recognize the Bad Misses, shake them off and go back to Number 1 on this list. Slow down the temp, smooth it out, and work technique. Then step back up to that bar, and do it again!
*Life Application*
If you are not putting 100% effort into what you do, then you are making Bad Makes! Living less than 100% does not improve your life or those around you. Take that time out to perfect. Then get back to life at 100%. It is always better to have a Good Miss than a Bad Make. Hands down.
Hook grip! Always.
3. Always Finish!
Finish. What is it? It is that moment in your lift when a few things happen: 1. Full extension of the hips. Footwork.; 2. Shrug and shoulders behind the bar. Speed through the middle.; and, 3. Elevation of the bar. Preparing to drive under the bar with a strong turnover. Without Finish, your lift will end up a Bad Make!
*Life Application*
Honestly, Half-Assing stuff is not cool. Just do the work. And, Always Finish!
Passion!
4. Passion!
I have met tons of passionate people in my life. I try to surround myself with others that are passionate. Coach B is one of the most passionate instructors I have had the honor of learning from at a seminar. He has passion about Olympic Lifting. He is passionate about teaching others about Olympic Lifting. What a pleasure to be surrounded by his passion and the passion of his coaching staff!
Passion is contagious. Imagine a world where others were passionate about their professions and jobs, passionate about learning, passionate about positively influencing those around them, passionate about health and fitness… Sounds like a wonderful place, doesn’t it? Live with Passion! Be passionate about what you do. Pass the passion onto others, especially your children.
Launch position. Holy hamstrings! Slow is smooth… Smooth is fast.
5. Yay Burpees!
Coach B: “Blah blah blah blah blah blah Burpees…” Everyone else, “Yay Burpees!”
I pretty much learned that motivational consequences, such as Burpees, still suck. So everyone should listen up and pay attention and yell “Yay Burpees!” on cue. Ergo… no motivational consequences. Gotta love-hate Burpees.
*Life Application*
My boys need more motivational consequences. Maybe even the husband, too.
CrossFit Weightlifting Seminar Staff and CrossFit Chronic Coaches and Members.
Bonus! What I learned from Stacy…(super duper awesome seminar staff coach)
6. Make that Bar Your Bitch!
I am still recuperating and healing an injury (see my previous post on my injury here) in my hip and lower back. I honestly did not think that I was afraid to snatch (a video demo with Coach B). Alas, I was because who wants to get hurt again. Stacy’s words about healing and then getting back on that bar and making it my bitch were just what I needed to hear. So, as of today, I am back up to a 55lb snatch about 50% away from my 1RM. I will soon be back up to full potential and a beast at the box.
Coach Mike Burgener and I at CrossFit Chronic.
Oh, and bonus was the beer two nights in a row that I got to drink with Coach B.
The XFit Midwife 