Every 2:00 x 6 Reps:
2 Snatch Pulls + 1 Hang Power Snatch
Stay patient and balanced from the floor to above the knee on the pulls. Build to a medium-heavy but perfect load, same or slightly heavier than last week.
Post loads to comments.
Exposure 2 of 8
9 Dumbbell Front Squats 50/35
9/7 Calorie Row
Repeat for a total of 3 rounds. Score times for all 3. Guns blazing on all 3.
Post times and Rx to comments.
Late Morning Next Level Weightlifting Cycle: Register Now!
Next Level Weightlifting Cycle is an Olympic lifting program focused on the development of the Snatch, the Clean, and the Jerk. Think of it as an Olympic lifting version of our popular Starting Strength Program cycles. During this 8 week cycle led by Coach Frank Murray, there will be a heavy focus on strength and technique. Outside of the Olympic lifts, we will train the Squat, Press, and Deadlift to develop the prerequisite strength required to lift big!
Weightlifting is more than just technique. It is the combination of strength, mobility, coordination, and power. We will work to enhance all of these abilities to maximize the Olympic lifts as well as overall fitness.
The benefit of Next Level Weightlifting Cycle that it trains a wide range of modalities. The skills and strength developed over these 8 weeks will transfer directly to CrossFit and your overall fitness.
What do we offer?
- Small group training for optimal feedback and support
- Modified programming for individual needs
- 3-day weekly programing
- Online programming, chat, and video submission via True Coach
- Multiple programming options for varying experiences (Beginner, Intermediate, Advanced)
- Video delay replay devices for enhanced feedback
Dates and Pricing
Dates: April 17th to June 5th
Days and Time: Wednesdays and Fridays from 10:30am to 12:00pm
Cost: $200 per month ($400 total)
We also offer an Unlimited NLWC + CrossFit membership for $300 per month, which allows you to take as many NLWC, CrossFit group, and specialty classes (Yoga, Active Recovery, Pilates, Anti-Gravity, Strong Fit, and Short Circuit) as you want. If you already have the Unlimited membership or would like to sign up for this cycle with the Unlimited option, please see our front desk to enroll!
This cycle is capped at 8 participants and needs 5 people registered to run.
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 (400 lb) 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.
Yesterday’s Results Board: Deadlift | “Annie”
Recovering from an Injury: Embrace the Process Barbell Medicine
Your Psychological Skills Can Predict Your Injury Risk Outside
Speaking of NLWC…I am absolutely flattened right now between group class this morning and tonight’s lift-a-thon.
Glad to be incorporating overhead squatting into my program this cycle. I can definitely use the practice going to the bottom.
K harpz says
“Played around” with some ido portal flow but honestly I just looked like a shitty breakdancer. So I moved on and did some elbow stuff I have a small case of medial epicondylitis which will pass. Which is 100000% from redoing 19.5…will take full responsiblility on that one. Anyway, treating myself tomorrow after I train. Did this warmup:
30 sec Supinated grip dead hang
30 sec supinated tabletop hold
1 min of elbow CARs
Pain started to fade and most likely had full range elbow extension by the end. Still stuck in flexion a bit it will pass if I focus on it. All of the pressing was perfect for it tho! It felt great after the session
B)Strict Handstand Push-up
@2010; 4-6 reps x 5; rest as needed
3×6, 2×5. This was hard with tempo but I appreciate it. Can’t wait to keep building on these especially now that we know how important that will be for my comp game!
C1)Close Grip Bench Press
@3010; 6-8 reps x 3; rest 1 min
3×7 @105#, hard. Lost some juice here for sure during the season. Excited to build my strength again here soon
C2) Standing reverse cable fly
@3010; 6-8 reps x 3; rest 1 min
3×8 @ 7#, tough with that tempo and the fact that I never do these!
D)5 rds @ sustained pace:
12 kHSPU – 6-4-2
30 sit ups
600m ski – comfortable pace/same all rounds rest walk 1:1
I lost patience on breaking those HSPU. Was driving me nutsicles. Unbroken for last set felt great, 12s are relatively sustainable so I ditched that strategy.
Believe it or not that was all about sit-up speed. It didn’t seem to matter if I was going 2:15 or 2:20 here. I was dancing between the slower end of that pace on last set and it was my fastest one! I think I must have been focusing on sit-ups I tend to zone out and just chip away but I am slow at sit-ups so idk. All double unders unbroken and not with my rope! Sweeeet
5 min – @BW in watts rest 3 min x 3 rounds
Felt good to get a full training session in! Two more weeks until the Mid Atlantic Affiliate Challenge. THEN ITS THE OFF
SEASON AKA MASSING SZN
LETS GET RIPPED AND STRONG!!!
Please tell me you were wearing ‘80s style workout wear (since you do that on the regular) while you were doing your portal flow breakdance moves.
kate tk says
NLWC is hopping these days!
Frank’s been providing a more tailored program to regular folks which is great, so we can work on weaknesses. The past couple weeks for me have been high volume (30+) jerks & snatches + jerk drives & snatch pulls, too many to conveniently be able to put into btwb so I’ve just been adding whiteboard pics directly to True Coach. Ramping up squats & presses again for strength stuff. Trying to figure out how to balance 4ish days of this w/a bit of crossfit/conditioning on the weekend. I want to feel “ready” for Murph and I guess I committed to a 5k in May so it would be nice to not feel like a slow rolling boulder for either of those.
I talked to Frankie about this last night and my plan is to come to group class on Mondays, Wednesdays, and Thursdays (so, deadlifts, presses, and squats). I’m omitting those lifts from Frankie’s program but I am still doing the OHS and I might try one other strength lift.
Which means I’m coming twice a day every Monday and Wednesday, and that’s kind of a lot, but so far it’s OK. I guess it helps that I’m still in remedial school on Oly lifts and therefore I’m not doing anything heavy enough to really wear myself out.
Frankie is awesome. I had a great experience working with him leading up to the Murder of Crows meet last year.
1:06 – 1:12 – 1:09
Erin McMillan says
Hi there! I came across cool shirts that support CrossFit Foundation and Adaptive Athlete organizations at RokFit and thought I’d share.
Management: Can you post both the Saturday and Sunday WOD on Friday? I know which days Monday through Friday I am coming to based upon the lift that day. I’ll only be coming one day on the weekend, and which day I attend will depend upon the WOD. It would be helpful if I knew both WODS in advance so I can plan my weekend accordingly. Thanks.
Really crossing my fingers that this is exist in the summer – the wonders that Frankie’s class did for my lifts is disappearing my the day – just could not hit full extension at all today.
Watch complex up to 93# (didn’t want to go heavier until I could improve my form).
WOD: 1:00 for all three rounds. Made the math much easier.
Courtney S says
Snatch complex at 78 with the power snatches from the hip. These felt good today! Hopeful that progress is being made and really looking forward to Frankie’s class this Spring!
Metcon – Rx’d splits 1:15/1:21/1:23. I think I may have been off on my rest math. Still feeling all the poor judgment I made on Sunday with Danny. Squats felt really heavy today.