Archive for 'power'

Wednesdays and Thursdays WOD

cat-red-dwarf

Brandy hit a PR double AND a PR single on the Front Squat last night!  That was the non-bro part.  Arron, Peter, Brandon, and I all decided we just had to curl on the platform with the women’s bar while listening to the Top Gun soundtrack. 

The things I fail to get on video are astounding!

Wednesday:

Clean and Jerk: 1RM

Snatch: 1RM

Back Squat: 1RM

–Act a Fool and get your bodybuilding on!

Thursday:

Power Clean: 1RM

Front Squat: 1RM

Weak Link:  Work what you suck at most!

Actually, in all honestly, I’m a big fan of adding in some bodybuilding work to your Oly lifting at the end of the session. But, that sounds like a full length article waiting to happen … so I might just have to do that!

Tuesday WOD

Split-Snatch

Cyndi’s birthday resulted in a bunch of PR’s last night!  Ben hit a PR triple, then a PR double, THEN a PR single on the front squat!  Craig got a PR on the clean and jerk.  And, Cliff hit a PR on the Snatch!!  Not a bad Monday …

Power Snatch: 1RM

Front Squats: 1RM

Weak Link Training – pick something you really suck at, and try to get better!

Monday’s WOD and NEW T-Shirts!

With 2 weeks till the local meet, it’s time to get chill.  That means you get to max out to your hearts delight … but no back off sets!  Hold your horses!!

Snatch: 1RM

Clean and Jerk: 1RM

Back Squats: 1RM

Also, it is Cyndi’s Birthday, so someone better hit a PR!

Tuesday’s WOD – Power Day!

magnus-S

In the weird world of Oly lifting, a “Power” day is a fancy way of saying a light day!  So, feel lucky.  But, not too lucky.  Tomorrow is going to be brutal.

Power Clean: 1RM + 5×2 @ 80%+

Power Snatch: 1RM

Front Squat: 1RM + 3×2 @ 90%+

Halloweenie 2007 Weightlifting Meet

On Oct. 21st, 2 of our athletes (Leslie and Mark) competed at the Unsanctioned Halloweenie meet in Creswell, OR, put on by Iron Works Gym.  It was a whole lot of fun, and Halloween themed!

They are both solid lifters and lifted remarkably well.  Once I get the pictures developed (ya, film, so old school) I’ll post those with commentary, but for now, here are the results (as sent to me by Oregon’s LWC president Tom Hirtz):

2007 Halloweenie Invitational

October 27, 2007

IronWorks Gym Creswell, Oregon

Lifter    YoB Bwt  SN   CJ  Total

Women

48 kg

Carol Clark 32 46.6  20/22.5  27.5/30 47.5

63 kg

Elaine Weiss 61 62.6  42.5   52.5  95

Leslie Ankney 85 63  27.5/30  35  62.5

Janet Zibelli 53 61.2  22.5/25   30/32.5 52.5

Ruth Lefevre 30 62  17.5/20  22.5/25 40

69 kg

Nadine Powell 51 68.4  45   65  110

Sally Painter 55 67.2  40/42.5   50/52.5  90

Sara Ferris  62 66  35   47.5/50  82.5

Rosie Turner 50 68.6  25   42.5/45  67.5

75+ kg

Lori Alford 62 86.6  50   70  120

Gay McKinley 36 77.6  20/22.5  30/32.5  50

Men

62 kg

Cody Kubik 91 61.4  42.5/45  60/65  102.5

Malik Evans 94 58  40/42.5  50/52.5 90

77 kg

Sam Noga  89 76.4  72.5/75  92.5/97.5 165

Curtis Huyck 90 70.6  65   80/82.5 145

85

Mark Schwab 85 83.4  75   95  170

Meet Director: Gene Joseph Referee: Bill Barkelew Expediter I: Cathy Joseph Expediter II: Chris (The Judge) Hansen Scorekeeper/Certificates: Sarah Bertram Scoreboard: Lisa Apo, Jeremy Townsend Loaders: Jon Joseph, Scott Baxter, Don Nickell, Reid Shepard