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Olympic weightlifting clinic with Coach Mike Burgener, June 15

Saturday, May 31, 2008

Coach Mike returns for his fourth weightlifting workshop on Sunday, June 15. Spend the day learning the snatch and the clean and jerk with PVC. After attending this workshop you won't be intimidated when those lifts turn up in a CrossFit workout. Who knows--weightlifting might even become your favorite sport. Sign up soon because this is limited to 40 participants.

Mike Burgener is a well known weightlifting coach based in Bonsall, California, where his gym is a regional training center for the USA Weightlifting organization.

Mike's Gym's website says: "I have dedicated my life to Olympic Weightlifting both as an athlete and as a coach. Now at the ripe old age of 61, I train athletes to become better Olympic Weightlifters as well as make football players, volleyball athletes, basketball players and any athlete for that matter more explosive and powerful in their respective sport." He's being modest. His son, weightlifter Casey Burgener, is bound for the Olympics this summer. Don't miss this training opportunity.

4:00 PM CrossFit class, T-W-Th, starting next week

Wednesday, May 28, 2008

The 4:00 CrossFit class every Tuesday, Wednesday, and Thursday at 4:00 PM with Fran starts Tuesday, June 3. All gym members are welcome.

Two unassuming, inspiring CrossFitters

Friday, May 23, 2008

Bill, who has had 18 personal training sessions so far, is a great example of the hardworking, can-do attitude that allows beginners to get fitter with CrossFit rather than being intimidated by it. Bill started coming to CrossFit Seattle twice a week because he wanted to try kettlebells. Naturally I used CrossFit training methods, with kettlebells as the tool.

Bill saw all the other equipment in the gym and was perfectly willing to go full-on CrossFit when I eventually suggested it. For him, this doesn't mean 400 meter runs and handstand push-ups. He is about 60, knows he has some weight to lose and that this is tied to diet, but is as hard a worker as anybody and his improved movement skills show the results of his workouts.

One day this week, Bill did about five 45-second rowing intervals with 30 seconds of rest between them. On a few of the intervals I asked him to go slow and focus only on being patient on the knee bend in the recovery phase. Then he did a lot of sets of 10 box squats, without and with a kettlebell.

We tried using a lower box next, because his box squats are so much more solid than they used to be. The lower box threw everything out of whack at first because although Bill now has the flexibility to get down there safely, it was hard to get up from that low position. With balance assistance, he practiced this lower squat by sitting down on the box and then standing up using his heels and not pushing his knees forward. His technique is decent at the higher box squats, and this paid off on the lower box as well. We did a lot of other exercises (push-ups with the hands elevated; sit-ups) and had him return to the low box squat every so often. Each attempt improved.

Bill has never once said he can't do something I asked him to do. We modify the exercises to make them do-able though difficult, and he just does them. I see his movement improving and his work capacity and perseverance improving as well, and I'm so impressed with his hard work. The finisher to his workout today was 10 sets of 10 light kettlebell swings. This was hard, but he would not have quit had I suggested it. Now he can say he's done 100 kettlebell swings.

If Bill would plug into the Zone diet or some version of it, I think he would see more dramatically visible results, but that's up to him; the exercise is still good and this shows in his skill and stamina. Anyone who thinks maybe they can't do CrossFit could take inspiration from Bill.

Another inspiration is June, who comes to the workout classes at CrossFit Seattle. She had her four introductory personal training sessions with me, and this week (about four weeks later) I ran into her in a workout class of Scott's. June is middle aged and came in to get back in shape after cancer treatment. From the start, her movement skills and ability to make corrections were good on most exercises, but her stamina was pretty much gone. No problem--take breaks when needed. Today, she said to me, "I'm just loving these classes. I feel like I've been working really hard, and it's so much fun."

In Scott's class on Monday, the workout that June did was an abridged version of the recent CrossFit Championship workout. She modified a few of the drills as needed, such as doing squat-thrusts instead of burpees, and using a light barbell for the push-presses. This was smart, and Scott encouraged these modifications. June did the tire drag portion also--twice! (Once was enough for me.) I'm impressed with her and she sets a great example for anyone who's considering starting CrossFitting but is having doubts.

Championship 2008 Results!

Monday, May 19, 2008

What a blast! Thanks so much to everyone that turned out to make this such a fun event. 50 very hard working people competed and everyone managed to make it through their burpee broad jumps.

Thank you to Foundation CrossFit, Rainier CrossFit, CrossFit Eastside, Local's Gym, CrossFit Portland and The Agoge Gym for helping judge and bringing your athletes.

Click here to see the results.

I'll be loading up all our 700+ pictures from the championship onto our photo site so please check back.

Katrina Drennen -- Female Champion 35 and younger. I think she beat EVERYONE on the run!

Adam Neiffer -- Male Champion 35 and younger.

Sandy Castillo -- Female Champion 36 and older.

Brian Ford -- Male Champion 36 and older.






CrossFit Seattle Championship is 5 days Away!!

Tuesday, May 13, 2008

The trophies are ready and supposedly the weather will be cooperating so come on down to Carkeek park this Sunday, May 18th and get some good CrossFit in. More info here.

Hope to see you this Sunday!