Coaching... It's serious business with @ryan.best and @caaleb_caalebb 😂 . . In all seriousness, though, a static bear crawl is an excellent core exercise as it integrates all of the abdominal musculature with that of the hips and upper-back. Everything a lifter needs to stay tight and in control of during a big lift. If you can hold these well with just your body weight for 30 sec. or so you should add weight... Just like we... Well, mostly like we did here. 😁
I want to thank and congratulate everyone who came out to participate at this past Saturday's Summer Club Challenge! We had athletes from all over the region participate including our pals at @crossfit1855 and @cornwallweightliftingclub. What made this meet special for me was seeing athletes of all different ages, levels, and goals come out and lift together. The atmosphere you guys created is what makes these events a joy to host! We hope to see many of you back at the next one! EDIT: I'm a jackass for forgetting to also mention everyone who volunteered to make this meet the success it was! We couldn't have done it without you! @ryan.best, @dave.savage, @rich.davidson, @lewis_orzech, @ashley_goalie_1, @mediocrelifter, @camstinycalves, @samsenyshyn, @soliddman, @ianhaya, @anneso.pelletier, @julialiftsbig, @adams2277, and @lindarose7148 all made this possible!
Three national medalists. Three countries. . @mamppaellenvilhelmiina (getting ready to pull) is a U23 Finnish champion, national record holder, and European champion. . . @anna_van_bellinghen is a Belgian phenom, owning national records in the Snatch, Clean and Jerk, and total. She's, too, is a European medalist. . . @julialiftsbig recently earned her first National medal at this past year's Canadian Senior Weightlifting Championships. . . If it weren't for Weightlifting I never would have met these three women. What we do is difficult. It requires disicpline, grit, and courage. If I didn't have people like this around me I'd have no reason to be a better coach. Conversely, if I wasn't driven to be a better coach I would never have met people like this. We might compete against one another on the world stage someday, but that isn't what matters. What matters most is that we're all connected in our pursuits of personal excellence. . . At the end of the day we're all just a bunch of nuts foolishly trying to defy gravity. I wouldn't want to live my life any other way.
Who's ready to lift this Saturday!? The Women's weigh-in is at 11am and the Men's at 12pm. Our first session of lifting starts at 1pm with the women!
If you follow our page you've probably noticed that we have a penchant for including one or two obscure exercises in our members' programs. . . The first video is a modified Larsen Press. A Larsen Press is a Feet-Up Bench Press that essentially includes a plank. While one way to progress would be to add weight we could also just make it harder by modifying that plank into a Dead Bug. By increasing the difficulty of the stability component we can further challenge the trunk to remain rigid while pressing. ... The second video is a Hang Power Snatch onto plates. I seldomly program this one, but it's immediately useful for: . . 1) Ensuring that athletes hit complete, triple extension in their lifts. The athlete is forced to jump. . . 2) Footwork. For athletes who either don't jump and race under the bar or athletes who have trouble moving their feet out in the receipt of the bar, this exercise corrects both of these issues. If you do program these keep the weights between 30-50% of maximum. This is an exercise that is expressly used for movement quality. Bad things happen (seriously) if you bro out on these.
Last chance to register as an athlete for this weekend's Summer Club Challenge! The final competition roster goes out tomorrow! See the link in our bio to register now! FYI: We'll be using the old weight classes at this meet. Summerfest, scheduled to be held next weekend in Toronto by @kanamahp, has been stated as the first meet in Ontario to use the new categories.
@mediocrelifter might be a lot of things, but let it be known across the virtual training world that a lil' bitch he is not. . . Nick's been training with us for a little over a year now and has made some amazing progress...I'm not exaggerating either. It wasn't that long ago when a 120kg+ CJ at a sub-80kg bodyweight meant you were elite in this country. Nick's hit that number after training as a competitor for only a year. Yet, day after day, this guy trains like he's behind schedule, at the back of the pack, trying to catch up. Sometimes his teammates egg him on about it, but many of them have been lifting for years! . . I'm posting this for two reasons. Firstly, because I want to publicly declare how proud I am of this guy for being as tough as he is. He's earned that respect. Secondly, because I want anyone out there reading this who's got their sights set on big numbers to slow down and take it all in. Rome wasn't built in a day, [insert your favorite platitude about patience here], etc. . The point being that you ought to step back once in a while and just measure you againt... Well... You. Where were you a year ago? How about two? Chances are you've improved. Be proud of that. Even if you're not where you want to be you should still be proud of the fact that you're making the effort. Many people don't even have the guts to take the first step towards being who they want to be! If you're reading this and you're one of those people? Well, what's stopping you? Is it doubt? Fear? Anxiety? I can promise you Nick has felt all of those things in the last year, but that sure as shit hasn't stopped him from trying to be a beast!
It's like grade school tonight! Boys on the left, girls on the right. A few updates! . . 1) I just found out that we have a misc. public holiday on Monday. Our ours will be... Mostly normal! Gym opens at 12pm for Strength 1, and everything else will run as usual. . . 2) We're hosting the OWA's Summer Club Challenge next Saturday! If you haven't registered yet there's still time. Check our bio for a link! We're also looking for loaders! Volunteers who load will be paid handsomely in donuts!
You taught them well, @mcgurk2.0. The Glute Gang's still intact!
@rich.davidson wasn't the only one to get a Snatch record yesterday! @julialiftsbig nailed 85kg (187 freedom units) for a double from blocks above the knee! . . Everyone in our Oly 1 program (and any beginners who follow us) should know that Julia was a part of our very first class. Of course, we didn't start on this path with the intention of developing her into a national medalist... . . We started with goals like get mobile enough to correctly Snatch/Clean and Jerk. That turned into Snatch 45kg. Then it was giving a club competition a go. That led to looking at qualifying for provincial meets, then nationals... The rest is history. I'm mentioning this not because I think everyone needs to be a high-level competitor or even compete; far from it! . . I'm bringing it up because results like this remind us that starting optimally doesn't mean much. Putting one figurative foot in front of the other, watching where you step but also looking ahead. Learn to enjoy the scenery. If you continue diligently on your path I don't care how talented (or untalented) you might be; do things right most of the time and you're gonna be surprised with where you end up!
Okay, I take it back... Mondays can be alright. @rich.davidson just nabbed himself a 15kg Pause Snatch PR... For a double.
Yep, it's Monday....
Took 80% for a triple on Friday, and my sacrum is still intact! I haven't gone this heavy since March. . . I'm reminded of two things: 1) Injuries aren't what hurt. It's thinking that all of your toiling under the bar is about to go down the tubes. 2) All of your hard work didn't just go away. You did the work necessary to advance to wherever you were when misfortune struck. What often happens is that once you're back in shape you'll likely find that it took less time this time around to get to wherever it was you left off. Bonus: If you got injured due to dysfunctional movement, then, your technique might have improved, too!
I caught @ianhaya multitasking, doing his ab work while keeping the little one entertained. . . And, just so we're clear: if I catch you doing something clever, then, yes, you need to keep going until I'm done recording. 😉
Looks like we'll be bringing some new hardware back to Ottawa! These two crushed it today! @_hey_mair_ nabbed herself a new Clean and Jerk PR with 51kg, finishing with a 90kg total for a 4kg competiton record! @gillmlo went 6/6, finishing 42/51! Way to make the club proud, girls!
I'm lifting again! Injuries suck but you can't rush their recovery. After trying to come back and re-aggravating my injury twice after rest it was clear that something systemically dysfunctional was going on. Something peculiar happened, though... . . I came back better! I've always struggled with maintaining rigidity in my Upper-Back in the Deadlift, and to a lesser extent, my Squat. So far this hasn't been a problem in the last two or three weeks I've been squatting and pulling. It's funny. This is something I've observed many times as a coach, but conveniently forgotten as an athlete. . . Injuries almost always sideline you from what you want to do. However, they're pretty clear about telling you what you need to do. While core work isn't something I've neglected in the past I now know I need to do more if I want to lift the kinds of weights I have in mind. . . I've said it before: find value in everything you do; both what like and don't like. Injuries don't have to be debilitating. Prevention is of course best, but if the inevitable happens (and misfortune is indeed a certainty in life) let it inform you and your coach's training strategy!
Working some Triple Pause Snatch in Oly 1 tonight! I'm gonna be saying this until the last day I coach (read: die), but positions are everything! In our Oly 1 group we worry about positional integrity first with strength and power coming second. That comes with practice. What matters is learning the correct positions with as much precision as possible in newer athletes. . . There's a reason you learned to walk as a kid before you ran.... Because you can't run if you don't know where your legs go! This is no different! Learn where the bar needs to be first then you can slam big weights!
It brings me a lot of joy to be able to say that these two girls have both attained higher levels of strength than I did at the same age. Today was our last hard workout before tapering after a tough preparation for next weekend's Young Hercules competiton. Gill Clean and Jerked 54 for a 7kg record, while Marie got herself a 4kg PR with a 60kg Front Squat! Big things await these two if they continue on this path!
What a day for Deadlifts! So far we've had a slew of records in multiple Strength 1 classes! First up we've got Megan who nabbed herself a huge 15kg PR! Next we've got @jare_ott locking out a a heavy 150kg! Finally we've got Jenna who crushed 105kg for a 20kg PR! Great work, guys! Coach @ryan.best has definitely pushed you guys! I'm excited to see what you're all gonna do next!
I'm not sure if this was a make, but it's gotta be a hype PR or something... That effort!
@adams2277 Has joined the 100kg club! Sarah's trained diligently with us for the last few years, and it shows! She hasn't always had the easiest road to traverse either. But, as I'm sure I've said before the pursuit of strength rewards patience. Put your head down, resist being crushed by disappointment, and look beyond victory. Stay focused and you'll be rewarded!