We're excited to announce a new program at Foundry designed to help you improve on your Olympic lifts (snatch, clean & jerk). You may have seen some athletes working on additional lifts during classes and stared longingly at their barbell, wishing it was in your hands. Maybe you've been told by one of our coaches that you need to overhead squat more, or that you need to work on your split jerk, but never found the time. During the month of April, and beyond it it goes well, we will open up a new programming track on Beyond the Whiteboard that will consist of Snatch, Clean & Jerk and related accessory movements. There will be 5 full days of training posted under "Foundry Weightlifting." If you're a member on BTWB, you can add this track to your profile now. If you're not a member, you really should be. It's a tremendous tool for tracking your fitness. Log your lifts when you're done!
How will it work?
Come to the gym, warm up on your own, and start lifting. Priority for space and squat racks will be given to the class, so use the platforms and share space and/or a bar with a friend. I've seen 12+ lifters working out in a garage smaller than our platform space and it works. Do your lifts, then roll your bar out of the way for the next person. Whoever is coaching the CrossFit class will be able to give you minimal instruction and cues, but will not be able to give you a private lesson on how to Snatch, so it's best if you have a pretty good idea about what you're doing and how it's supposed to be done. If you're brand new to lifting, stick to the classes!
Can I lift and then do CrossFit class?
Technically, yes. Ideally, no. One of the biggest mistakes you can make is just doing more. Most days the Foundry Weightlifting track will have an hour or more worth of training. If you perform those lifts and then attempt a 20 minute metcon, you'll either hold back on the Weightlifting so you can hit the WOD hard, be spent from going hard on the Weightlifting and half-ass the metcon, or you'll do both at such a low intensity that you're completely wasting your time. Also, the body can only do so much and can only recover from so much. Just because Rich Froning does 5 workouts a day doesn't mean you should! A better plan is to do the CrossFit class 3x per week and lift 2x per week, or the other way around. Or, pick one exercise you've been wanting to work on, show up 20 minutes early for your class to do it, then jump into the class when it starts.
We'll see how it goes in April, and if it doesn't create a safety hazard, space constraints, or a nightmare for the coaches, we'll keep it going. Please do your best to avoid the above if you're going to participate, and let one of your coaches know if you have any questions!