Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or tomorrow’s programming, which can be found in the comments section of today and every Rest Day’s post.
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Another satisfied NLWC member: Kate Tk. competing in her first Olympic weightlifting meet at Murder of Crows this past weekend. Kate says: “Best thing about my first weightlifting meet? It! Was! Fun!”
Next Level Weightlifting Club: A Q&A with Coach Frank
Our Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two- or one-and-a-half hour windows and taught by Coach Frank Murray. We’re sure you have more questions, so today’s we’re happy to bring you a Q&A with Coach Frank, who is a 5-time Nationals medalist. Let’s go!
What is Next Level Weightlifting Club?
NLWC is an Olympic-style weightlifting program that focuses on the improvement of the Snatch, Clean, and Jerk.
Does the program only focus on the Olympic lifts?
No, NLWC is an all-inclusive strength program. Olympic lifting is not all technique. It is a combination of strength, technique, power, speed, flexibility, and coordination! For this reason we train a variety of exercises to enhance these modalities.
What lifts are trained in the Next Level Weightlifting Club program?
Beyond the Snatch, Clean, Jerk, and their variants, there is a strong emphasis on strength development. Back Squats, Front Squats, Pulls, Deadlifts, and Presses are the most common accessory lifts we train. While I say “accessory,” don’t be fooled. Weightlifters need to be strong to lift weights overhead, and it takes a lot of strength work to lift big! We Squat 3 days per week and Pull and Press 2 days a week.
Is this program for advanced lifters only?
Not at all! In fact, it’s preferable to start as soon as possible, when you are just learning how to lift. Learning the lifts from the start helps to establish proper movement patterns. One of the biggest mistakes people make is trying to be good before joining. People that come later in the process may have to unlearn poor patterns. This is much more easily corrected the earlier you come!
Can Weightlifting help me improve my overall fitness?
Ask Mat Fraser. He was an Olympic weightlifter! To Snatch, Clean, and Jerk with proficiency you need to have strength, power, speed, flexibility, and coordination. These are exactly what Olympic lifting and Next Level Weightlifting develop! Being stronger, more powerful, more coordinated, and more flexible will absolutely improve your Fitness. But I’ll tell you what’s more: Learning how to lift properly, teaches you how to lift efficiently, helping you save energy during long WODs, reducing technique breakdown under fatigue, and decreasing the likelihood of injury from technique breakdown.
What does a class look like?
Classes are 2 hours in length. For those in the program, there is a Facebook group where the weekly program is sent out to all the members. While we have a designated start time, you can come at any time during the 2 hours to complete the assigned workout. During that time, I am walking around class giving feedback and instruction.
Do I have to choose between CrossFit and Olympic weightlifting?
No, in fact we created the Unlimited NLWC membership for just that reason. The form of training a person choose has benefits and tradeoffs. Weightlifting and CrossFit both have benefits that shouldn’t be thrown out at the expense of the other. The Unlimited weightlifting membership allows you to do both Weightlifting and CrossFit group classes so you can reap the benefits both bring to your health and fitness!
What day’s and times does the class meet?
The program is 3 days per week. We meet Mondays and Wednesdays from 7-9pm and Fridays from 6-8pm.
Do I have to do the whole 3 days program?
No, there are also options for a 2 -day membership, 10-class punch car, and drop-ins as well.
How big is the average class?
While it varies from class to class, 5-8 people is average. Because Weightlifting can be technically intensive, we try to keep the classes smaller to maximize individual feedback. Think of it as small group training!
Thanks, Frank! To learn more about Frank and to see membership options and pricing, check out the NLWC program page!
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