Tuesday, February 2, 2010
Event Name : OLYMPIC WEIGHTLIFTING SEMINAR
Event Date : Sunday, April 18th, 2010, 9:00am-5:00pm
Cost: 157.00
CrossFit Integrity hosts Coach Chris Wilkes of CrossFit Chesapeake, along with sons Caine, Cody, and Coard, for a full day seminar covering the ins and out of the Snatch and the Clean & Jerk. Participants will learn the progressions of each lift and practice skills and drills to improve their lifts and workouts. Heavy emphasis will be placed on safety and technique. This seminar is very hands on….Come prepared to workout! See the Events page at the top-right for more details.
Cost of this seminar is $157. You may register via the PayPal to the right or on CrossFit Chesapeake’s Seminar page.
“I have known Coach Chris Wilkes for several years in the sport of Olympic style weightlifting. Chris has great knowledge of fundamentals, core development and technique progressions in the teaching of the snatch, clean, the jerk and all the fundamental exercises needed to become a proficient Olympic style weightlifter. Coach Wilkes has produced several national and international weightlifters and truly is an inspiration to our sport. I highly recommend anyone who has the chance be coached and or trained by Coach Chris Wilkes.” – Coach Mike Burgener
For time:
50 strict pullups
100 ring pushups
200 abmat situps
Partition however you see fit… i.e. 10 rounds of 5 pullups, 10 ring pushups, and 20 situps, or 5 rounds of 10 pullups, 20 ring pushups, and 40 situps….etc, etc..
Post time to comments
“Find your weakness and make it your bitch.”
I saw this quote somewhere…and I am beginning to think I am a bitch magnet!
17:29
Did it in 5 rounds, 1st round used green bands for pullups, then used both bands. Could not do ring push ups properly, but did them on my toes, although I could only get down about half way.
This was tough!
I meant to say I did regular pushups, not ring ones.
19:05 GB pullups, knee ring pushups
20:17 BB pullups, knee ring pushups. Thanks Alana for the push
17:07 Rx. Looking forward to the the weightlifting seminar.. Also set a PR on the press tonight. 165#
24:32 BB
Crossfit Integrity, Charleston, SC
sixteen something for me… anthony and i split up the situps into 100 ghd’s and 100 abmats… nice work anthony!
CrossFit Integrity, Charleston, SC
13:02 RX. Shower tonight is definitely going to be a pain in my ass, literally! Great job today everyone, make sure you are practicing your strict pullups as part of your warmups or scale up some wods if you want to build some pullup strength.
CrossFit Integrity Charleston, SC
19:10 w/ BB
21:16 BB & knee pushups
17:43 rx
It’s time to get serious!!
26:27 Rx.
I ate like a kid in a candy store last night so I made myself do an extra WOD
Globo Gym WOD at 11a.m.
10,9,8,7,6,5,4,3,2,1
cleans @ 135lbs
pullups
pushups
21:42 Rx
then…
22:38 Rx on today’s WOD
22:23. Did 5 strict then went to BB. Ring pushups on my knees after 1st round. After 3 weeks off I am feeling the pain!!
17:35 bb/kpu started with 10 normal push ups and the unrealistic expectation to do all of them that way if I just broke it down in small sets- Ha.
Sick of not really doing pull-ups, will work on that the this month. Lets see what happens in March.
24:16 – GB/knee ring push-ups
What a difficult workout! Push-ups and pull-ups are the most frustrating upper body moves for me.
Went home and ran for 30 mins. Maybe if I lose 20lbs I will be able to do the pull-ups
19:11Rx
Now it’s time to Rest for the weekend!
13:35 Rx with 100 GHD Situps and 100 Ab Mat Situps
Good Job to everyone! Yo Brian…how the heck did those Ab Mat Situps end be worst than the GHD’s?!
Crossfit Integrity, Charleston, SC
sorry…”end up being worst”
13:40 100 ring pushups+200 abmat