3-4 Rounds Not for Time:
:15e Single-Arm Bar Hang
20 Dumbbell Russian Twists
80′ Bear Crawl
Post work to comments.
Week 2 of 7
Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round.
Post times and Rx to comments.
Next Level Weightlifting Club at CFSBK
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-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
Days & Times
While there are weekly universal workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
About the Coach: Frank Murray has competed in weightlifting for many 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.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
Pilates Cancelled Tomorrow
Tomorrow’s 12pm Pilates class is cancelled. Karina is competing in her first Olympic lifting competition in Boston today. Let’s wish her luck in the comments!
Yesterday’s Results Board: Rest Day
3 Exercises to Help Strengthen and Improve Posture BarBend
13 Reasons to Type in Lowercase NY Mag