One of my main passions down south was taking a strength program. It started off small with 2-3 attendees and ended up being booked out in advance. I even hear it’s become so popular they are having to run two separate intakes to deal with demand. Putting it simply, that was the result of results.
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“The only aspect of conditioning that really will never have a negative effect on any others is maximal strength development. It will have a positive effect on almost every component of fitness except maybe flexibility. That’s the only one that will have some true carry over to everything” – Dave Tate
The next wave of Strength Club 2.0 is coming up. It will be deadlift focused. Once again there will be once a week and twice a week options (Wednesday 6.45pm and Saturday 7am). If you are unsure about whether you should try this program, talk to one of the attendees of the previous intake. I’m sure they will have only positive things to say.
On top of doing deadlifts we will be focusing on mobility and using assistance exercises to build strength on different stages of the deadlift. Expect partial deadlifts, deadlift stance box squats, romanian deadlifts, speed reverse lunges, Yates rows, Kroc rows and bent over barbell rows.
Deadlift 4 x 5 rep
15 min time cap
Todays post is from coach Bennett, a debrief from his recent Strength Club course which focused on the Front Squat.
First strength club intake at CrossFit Birkenhead complete. Front squat, done!
Some other results:The two boys (Chook and Vinny) took their 80kg max to triple digits. That’s a 20kg jump.
Both Heather and Sonn increased their PR 5+ KG. As did Pete, even after missing a week or two of training!
Fiona smashed her old max and put 10+ KG on her PR.Crazy to see what can happen over the course of a few specific, well structured sessions with smart and simple progressions. The best thing I heard over the course of 6 weeks was the ladies commenting on how much stronger they felt during actual WODs. There’s a reason why we do strength at the start of every session guys – get serious in that time. Joking and laughing is great, but get fired up with your lifting buddy and push each other to what you are capable of!
The next Strength Club intake starts this Wednesday the 14th, focus is Deadlift. Details on tomorrows post.
Snatch 5 x 2 rep
21, 15, 9 reps, for time.
Compare to: 09/11/2012
10 minutes, as many rounds as possible
Thruster 5, 3, 1, 1 reps
5 rounds each
1 person does the complete round while other rests. T2B must be consecutive unbroken reps, scale to suit. Every round should be hit hard and fast.
Another month of PB’s on the board. Heather wins the $30 cabinet credit this month with her Overhead and Front Squats. Bennetts Strength Club crew got a lot of PB’s in the last weeks of their 6 week Front Squat programme. The next strength club movement will be 6 weeks of working on the Deadlift. Classes on Wednesday evenings 6.45pm and/or Saturday morning 7am. Next intake starts on Wednesday 14th October, get your name up on the blackboard if you want in, or talk to a coach if you have any questions.