Fitness: Snatch Halting Deadlift + Snatch
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.
Performance: 1-1-1, then (1+1) x 2 at 75% from high hang and knee
After working up to a heavy single in 3 attempts, perform 2 reps of the Two Position Snatch (high hang and knee).
Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.
Performance: 80% x 4 x 4, then 82.5% x 4 x 4
Rest about two minutes between sets. Use the lifting time wisely and get to work weight within 2-4 warm ups so you can get all your work sets in.
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Introducing: CFSBK Olympic Lifting Program
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to 1 Open Gym or group class per week.
When: 2 options beginning the Week of 5/26/14 (see full details below)
Price: $300 per 4 weeks, first bill due at sign-up and second bill charged automatically to the card on-file 4 weeks later.
Each cycle needs a minimum of eight participants and is capped at 10 athletes.
Please note that this program includes either one group or open gym class with the cost of membership.
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
A typical day* would consist of:
*Each athlete may have different exercises depending on their individual needs.
5/29/14 – 7/17/14
Tuesdays and Thursdays from 10:30am to 12:00pm
5/28/14 – 7/21/14
Mondays and Wednesdays from 8:30pm to 10:00pm
Frank has competed in weightlifting for over seven years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others.
Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
USAW Level II Advanced Sports Performance Coach
Level 1 Local Referee
B.A. Physical Education
2013 American Open Silver Medal: Clean & Jerk
2013 Nationals Weightlifting Silver Medalist: Snatch Clean & Jerk and Total
2011 Nationals Weightlifting Bronze Medalist: Clean & Jerk and Total
2010 Nationals Silver Medalist in Clean & Jerk
2010 Empire State Games Champion in Olympic-Style Weightlifting
2009 Nationals Bronze Medalist: Snatch, Clean & Jerk, and Total
2009 American Open Bronze Medalist: Clean & Jerk and Total
Happy Hump Day Reminders:
- CFSBK Movie Night returns THIS Friday, May 16th at 8:15pm after Open Gym. We’re screening Evil Dead and all Brooklyn CrossFit gyms are invited. RSVP over here!
- Meat and Fish CSA pickup is TONIGHT from 6-8:30pm! Questions or issues? Email mignyc [at] gmail.com. And if you haven’t signed up for the veg CSA yet… what’re you waiting for?!
- Have you signed up for your Memorial Day “Murph” heat yet? Get it done over here! Check out the event page to learn more about the day and how you can help.