⭐🐠 Power Clean PR at 265#. Not the prettiest but I'll take it!
Had a blast working out with @jacob93pike & @lewis_orzech. Nothing better than friends talking each other into things they wouldn't do on their own 💪
Thanks to @crossfitcloser for having us and @jdups23 for an awesome class
Have a look at this weeks Orcadian to get an insight into what we are about at OAWLC. Fantastic little write up 😊. In other news Saturdays session is fully booked. Due to the volume of interest we have decided to put on a 2nd session this Saturday at 1pm-2:30pm (ish). Really chuffed that so many people are keen to come and give this a go, if you fancy it then send us a message to book a space.
I can finally perform all Olympic lifts! I'm stoked. @andymeyer21 is my idol and I've always had a passion to do lifts like him. Thanks for all your help, tips, advice, encouragement. Love you brother. 🏋️♀️🏋️♂️
Why do I end up like this almost after every workout? I’m beginning to think that I’m just a wimp who can’t handle this shit. But today was tough... like yesterday... and Monday. Tuesday was quite ok, but it was a restday 😜🛌 📸 @maritotoro
Hybrid Nutrition coach, @dee.couture, has some amazing progress to show for her years of dedication!
“5 Years ago, I was not fit, or athletic. I didn’t know what good nutrition was supposed to look like or even what a macro was. I lived a very sedentary life and had some bad habits. One day I got tired of being uncomfortable in my own body. I got tired of feeling like garbage from eating garbage. I was tired of my clothes becoming increasingly tighter. I had no idea where to start but I knew I was tired of how I was living my life and I knew there had to be a better way.
Over the past 5 years I have lost over 50lbs, gained strength and confidence, found a community within the sport of powerlifting, and advanced my education in nutrition.
I know better than anyone that progress starts with a single step, that even if you feel like you don’t know where to start there is always a way forward. I’m grateful that I can use all my knowledge and experience to help my clients reach their full potential. I can relate to their struggles, provide them with ways to overcome obstacles and provide them with proof that small consistent changes will add up to long term success.”
165 kg (363 lb) Snatch from Joel Lackey as a 105 kg lifter on his 31st birthday. Joel trained at Coffee’s during the time that four Olympians trainer there regularly, super fun to have him drop in on the weekends! #ThrowbackThursday
Power Snatch 6X3 today 🔥 Looking at retraining movement quality under fatigue ☠️ Still focusing on that triple ext. and initiating the catch as the bar line peaks 🙏🏻
Followed up with a cheeky 666 👹 MetCon Circuit, focusing on recovery time, movement fluidity and a little quad pump! Programmed as follows:
- 6 X KB Thrusters
- 6 X Ball Slams
- 6 Calorie Assault Bike Sprint
6 rounds, 30 seconds rest 🔥 Real sickener after digging deep in my working sets 🤭 Try this yourself and tell me how you find it! 🙏🏻
Also considered my bar load on the Snatch today 💎 Applied a lot more weight than I usually would for reps and it paid off massively 🤔 A common misconception I see is that to iterate on your technique, load must always remain >70% 1RM. This is true in many cases!! But when assessing a full movement (especially such a large compound) this isn’t always true 🤔
Simply put: if your form is consistent with lighter loads then you can’t guarantee transfer to a greater load! 😱 To truly peak your strength your form needs to be a consistent staple, certainly across any load under your current 1RM 🙏🏻
My solution: Discredit load in your mentality 🤨 Simply put I kept on adding weight for Triples and actually ended up about 13% heavier 🤭 From this you can find that SWEET SPOT where your body is mechanically challenged... but you can still analyse and improve on your form with each set. - Don’t be an ego lifter ✅
- Conversely don’t go too easy! ✅
- Reflect on each set ✅
- LEARN between sessions ✅
I LOVE #snatch ! 🏋️♀️ Today I finally pushed past 100lb and got a new PR of 105lb!! 😁 I have been stuck at the 100lb for almost 2 years. (of course I only had my 4-year old around to ✋ after). I was planning to only do light weight today, but like @mikeburgener always says “if the oven is hot, get cookin.” So I did! 🙌 Over the last year I have steered away from snatch due to some carpal tunnel issues. I have been seeing a chiro ( @draaronwhitaker ) for about a month now and have already noticed a difference! So, today I decided to bring back the snatch and enjoyed every minute! Everything is feeling good (hopefully my wrist doesn’t hate me tonight).
After watching the video, I know I pulled a little early with my arms, and the elbows were a bit shaky in the turn over.... now I know what to work on!
. . .
Rolling and stretching sessions for legitimate amount of time are awesome to add in your active recovery routine. Every day is an opportunity to get more out of you and your body including a day of rest. Roll, stretch, hike, play, and live 💪🏼