Sometimes I am surprised

Hey everybody!

So, I was thinking about some of the ideas I had about covering my favorite pulling training, and it occurred to me...

Whenever I see something that is really popular all of the sudden, I am often surprised. Well not surprised. I think that I am like "That's nothing to freak out about: we've all been doing that for years."

Then I realize that maybe I don't know what a lot of people are doing. Or what their not doing. Hehe... There's a great article a few months back about Donald Rumsfeld's 'unknown unknowns', and not to get all philosophical on you, but maybe I don't know what you don't know. Maybe you don't know that you don't know it. Whatever the case, there's probably stuff you want to read more about.

So what is it?

PLEASE, PLEASE PLEASE: Post your thoughts to comments. I like figuring out how to manage the long term training of athletes that have a WIDE VARIETY of physical demands placed on them. So, I like looking at how to handle the the training load and volume of a grappler who's got to go to BJJ 4 times a week, and Judo twice a week, and he lifts 2-4 times a week and there's no set 'season'. I want to know 'enough' about powerlifting, weightlifting, plyometrics and conditioning such that I can prepare someone like that widely and broadly. I like doing it with KBs, barbells, rings, parallettes, bags, dumbbells, bodies etc.

What do you like? What should we cover more of on RCPC?

Leave your thoughts in comments.

Get some shoes!

MuscleDriverUSA

is selling Do Wins for $69.

the sexiest o lifting shoes ever worn

They are selling the York Squat Stand for only $209.

you will never see a better stand for less: o lifts, squats and bench, with plate storage to boot!

Take a look at York's basic barbell, a 1000lb'er at 30mm (perfect for basic powerlifting) for $165

back to basics

Cap Bumpers are on sale, as is all their track and field stuff.

There's just a crap load of stuff on sale. They now have all the Pendlay stuff in stock too, so maybe it's worthwhile to just see what's new. They have competition style KB's now too.

this is why I'm hot.

What a lot of snatching;
since monday, I have had 7 sessions on the bar in 4 days. Most of which included high hangs or snatches from the floor with 115lbs or more (1RM is 145, so that's at least 80%, typically for doubles/triples)

After an 11 set session this morning that culminated in a 265lbs snatch grip RDL, I actually came back tonight (after 3 hours of classes taught) and hit 140lbs from the floor, or 96%. I should have been exhausted. Well, I was. But the thing went up mostly b/c I jumped under it. It's reassuring.

High Frequency Snatch training from Full Circle on Vimeo.

some lucky shots

Snatch Hi Def from Full Circle on Vimeo.

I heart Snatch still

Snatch Techniques 4-24 from Full Circle on Vimeo.

Shit. Now I gotta go for 200...

JERK! from Full Circle on Vimeo.

Sorry Big Mark;

Big Tex has taken that spot on the leaderboard.
You're gonna have to better than 185lbs if you want to stay on top!


Overhead Squat - BW and PR from Full Circle on Vimeo.

"Big Tex" and his Snatch

I decided to screw around with my Snatch ten minutes before I was supposed to go to Dim Sum this weekend:


Big Tex Snatch from Full Circle on Vimeo.

Can you do that?

I suck at Ring Dips

And presses generally.

What follows is Crossfit Full Circle's WOD from 11-13-08.
It took me 9:26 to complete, and I assure you that 6+ minutes of it was probably dips.


11-13-08 WOD from Full Circle on Vimeo.

Trying out the Squat Jerk

Experimenting with the Squat Jerk


Jason's First Squat Jerks from Full Circle on Vimeo.

Cuz you gotta have role models

Dimas, Naim and few other greats. Inspiring.

for a more modern american flair;
Cara Heads, alternate for the 2008 team

Lifting Heavy Makes you Big and Bulky

And inflexible, as this power jerk deomonstrates...




























Squatting heavy will definitely leave you thick, stumpy and well... squat

Forget about heavy presses!










Forget being lean, or attractive!














You can't lift heavy and still be mobile either!





















And finally, you must never train again with any implement outside your specialization; it will only interfere with your sport specific training!


I thought this last picture was pretty cool... Often called a shaolin 'padlock', this kettlebell-like implement has been a popular strength and conditioning tool in Chinese martial arts for quite a while.

Olympic Lifting Workshop with one of America's Best

See cite for info:

http://www.crossfitrva.com/378/crossfit-rvachris-wilkes-olympic-lifting-seminar/

This will be an all day event, for only $97, with Chris Wilkes, head Coach of OBX Weightlifting. If you are interested, there will not be another opportunity like this in Richmond for a while, so jump on it!

here's Chris Wilke's son, Coard, Clean and Jerking 160kg in competition. His technique is excellent.

The Snatch

Please enjoy some of the greatest moments in Snatch History;

Clean and Jerk

From 'LiftUp'. A little view of some of the best Clean and Jerks from World competitions. Be Sure to view Naim Suleymanoglu's (often known as 'pocket hercules') 1988 Gold Medal and World Record taking 190kg Clean and Jerk at a bodyweight of 60kg. Not only is that over 3 times bodyweight, that's about 420lbs overhead at about 132lbs. Not bad...

Where to Lift in RVA

Since moving to Richmond, I have been around a little. There are some great places to lift...

but so far my favorite, and the one where I spend the most time, has to be the Weight Room.

Run by Chris Lawyer, the Weight Room, off of Broad and Roseneath, near the intersection of 195/64, is not large. I think it's about 1600 square feet. It doesn't have a lot of fancy equipment. But it has two of the most important things a gym can have; people that can help you improve technically, and trainees that are serious about improving themselves. It sounds stupid, but the right environment is probably more important than any other single factor in serious lifting success. Since beginning training at the Weight Room, I have consistently hit new PR's in everything that I track. Much of this would have happened anywhere I train, but still. I know that much of was as great or as quick as it was due to the positive, supportive and intense environment that I have the luxury of training in a few times a week. Thanks TWR!

PS: Prices for membership vary, but I paid $150 for a six month membership. That's $25 a month, for a gym that has bumpers and tires and stones, amongst other things!

Cleaning at the Weight Room

A few shots of me at the Weight Room, in Richmond, VA. Now that I am around 170lbs, all my lifts are going up! I can't wait to start training the Olympic Lifts more seriously, but I was pleasantly surprised to clean 195 (beating my old PR by 30+lbs) without much effort.

Here are some vids!



I was very happy with the new weight, and I totally thought that I was catching the bar lower and lower... but with a coach or a camera it becomes more clear that I am still catching high...
I'll keep working on it!



power to you, comrades!