We hope you're having a swell long weekend (unless you're federally employed 😣). With this Monday being Family Day we'll be open from 11am - 2pm running in an Open Gym format. If you've got the chance come and get some lifting in!
This Monday is Family Day. As such, we'll be operating with reduced hours. We'll be open from 11am to 2pm with an Open Gym format. And, yes, everyone's training for the week will be available, too!
Told you this guy was gonna win the fight! Back in December I made a post about fighting the bar, fighting for yourself, and in Brian's case, fighting against your body, too. Well, I'm happy to say that some months later Brian's coming out on top! Last night we had a heavy Clean and Jerk workout which turned into an impromptu max session. Brian smoked a 120 Clean and Jerk, having previously been stuck in the 115 range, give or take a couple kilos. It's times like this that I'm reminded that excuses mean shit. You know why? Because there are athletes like Brian who train like clockwork, that, no matter how frustrated they get, seem to always find a way. That's not a coincidence. That's what having guts gets you.
So, Instagram, you were right. I went off program (sorry coach 😔) and pulled 315kg for an all time Deadlift PR. Sometimes it pays to deviate from the plan... I'll let you know if it was worth it once I see how @justinreeson decides to punish me.
We had a great time yesterday hosting the 2018 Winter OWA Club Challenge! It was a treat to see just how many people there are in the Ottawa fitness community interested in the sport. To all the athletes and coaches from @crossfitbytown, @crossfit1855, and @crossfitncr: You guys did great! And, of course, we can't forget the @cornwallweightliftingclub (and coach Kyle Pichie) who always show up to our club meets ready to lift! Finally, we'd like to congratulate our newest competitors, @anneso.pelletier, @_david.on_, and Alex Gasser for getting after it at their first competition! We had some really gutsy attempts from them on the platform! Here's looking forward to the next one!
I need your help, Instagrammers! Conventional or Sumo?!!? These were singles at 270kg done after my main Deadlift workout because I have a deload coming up, and figured my coach, @justinreeson, won't yell at me for going a little off program.
Who's coming to smash some weights with us this weekend?! There's still time to sign-up for the Winter Hybrid Competition we'll be holding this Saturday! This is an officially sanctioned event that can be used to qualify for the Ontario Championships. It's also a great opportunity for new lifters to get their feet wet in the sport! Whether you're coming to lift or to watch we hope to see you at the club this Saturday! For registration details see the Eventbrite link in our bio or on our Facebook page.
And we're off! The team is in Toronto today competing at Winterlift. The schedule is as follows: 12pm Nancy @oly.lifting.gal 2pm Nick @mediocrelifter 3:15pm Dave @machomandavesavage, Lewis @lewis_orzech, Mark @mark.m.a, Greg @soliddman and Adam @crawwdaddyy We'll be doing our best to post all the lifts on our story today, but you can also follow along on the live feed! https://youtu.be/GzzaA6seez8 Or find kanamahp page on YouTube and look for their live video!
Lunges. These may very well be my least favorite exercise. But, I begrudgingly do them, and so should you! While we do lots of bilateral work through squats, pulling, etc. unilateral work is really important for improving balance/coordination. And, while they do train the same muscles as a Squat they do so in a different enough way that you'll invariably be addressing imbalances, and dormant muscle groups that should probably be working (I'm looking at you glutes). Will adding 10kg to your lunge add 10 to your Squat? Probably not. But, what they will do is help encourage long-term development of leg/hip strength, and keep you healthy enough to realize those new Squat records!
Sometimes in preparatory phases we employ light complexes before the meat of the workout to reinforce technique. Here's Brian doing a complex of Muscle Snatch w/ No Contact + Snatch Balance + Pause Overhead Squat. What we're looking for here is a strong turnover and stability in the bottom that the athlete can feel, and in turn, translate into their competition lifts. We keep these between 30-50% of the athlete's one rep max in the requisite lift so as not to tire them out, but to still be challenging enough to have a training effect. When it comes to creating these the sky's the limit! Be creative, but pay attention to where your athletes need work.
One week out from Winterlift at @kanamahp and @lewis_orzech smokes a 10kg record in the Front Squat with 190kg! More importantly, his rivalry with Coach @ryan.best intensifies!
Let's talk about core stability. It's not enough to just work the abs through lots of sit-ups and planks. The reason we train the core is because we want to promote trunk stability during movements such as the Back Squat or Snatch. It stands to reason, then, that we should be training the core in a manner that is specific to our aims: keeping the trunk and spine rigid through large ranges of motion and planes of movement. That's why we focus on movements like Dead Bugs, Spiderman Crawls, Paloff Presses, and so on, because they integrate multiple joints and muscle groups in our core training, better translating to our barbell lifts.
We'll be hosting the Ontario Weightlifting Association's Winter Hybrid Club Challenge on Saturday, February 10th! Like our past club meets, this is a great opportunity for new lifters to get a first taste of sanctioned competition in the sport of Olympic Weighifting! This competition can also be used to qualify for the Ontario Championships. To register please see the Eventbrite link in our bio!
This isn't a video about my Board Presses (although 155 for an easy 5 is pretty sweet 😁). What I actually want to show you is a mistake everyone eventually makes. If you watch the bottom-left corner you can see @ryan.best practicing his Cleans, keeping the bar nice and close... Maybe a little too close... This is why you want to brush your thighs in the extension, and not slam it with your hips... Or anything else around there. 😂
Discipline pays off! Junior lifter, @_david.on_, started training with us about 5 months ago, and on Friday he hit his first 100kg Clean and Jerk! This is a kid who always comes ready to train. He doesn't stomp around to get amped up nor does he get down on himself when things aren't as good as he'd like them to be. He just puts in work. It came as no surprise to see the fight David put up to make this lift. That's something I can't teach. Look for this guy to start competing soon!
Less than two weeks into 2018 and the High-Performance team is already smashing new records! @machomandavesavage crushed an insane 166kg Clean from Blocks. @mark.m.a won on Wednesday, being the first of our three stooges to Snatch 115kg from a deficit. And, for someone who used to struggle with the Clean and Jerk, @julialiftsbig is on a tear, smashing 100kg for 2 Cleans + 1 Jerk. I expected our program to work, but damn! We're way ahead of schedule!
Look at all these new Weightlifters getting after it! I was super pleased to see so many new faces last night in our Oly 1 class. I want every member of our club to experience what it's like to not only succeed, but exceed their expectations! So, to all you new folks I want to welcome you into the fold! You're about to hop on the gain train, and get stronger than you ever believed you would!
Well, this is a bummer... Unfortunately the power is out on the whole block, so that means no electricity and no heat. We're gonna have to close for the day. All classes and training are canceled. 😭
Back to the grind! Today's the first official day of training for the next 20 weeks for our Weightlifters! Here's a nifty new exercise we're employing. Everyone's done Back Extensions before, and for good reason: you can't be strong with a weak back. While classic Back Extensions are great for building the erector spinae of the low-back the thoracic extensors of the mid-back can get lost in the mix. If you've got an upper-back that rounds in Squats or Deadlifts, and you've already addressed your quad or core strength, then, these might be what you're missing! Give 'em a try; my money says you'll be surprised at just how challenging these can actually be!
Last minute records of the year! @gillmlo, who's recently learned split jerk technique, gets a new Clean and Jerk PR at 46kg! @machomandavesavage smokes a 160kg Jerk for a 7kg record. @julialiftsbig grabbed a new record in the Clean with 100kg for a smooth double. Finally, @machomandavesavage cuts it close with a 150kg Snatch Balance (15kg PR!) just before we closed the club's doors for the last time in 2017. From all of us at the club we wish you a Happy New Year, and lots of gains in 2018!
Another great PR Board to cap off the year! This month we had three women put up #skwaats over 200lbs, and five men with lifts over 400lbs! Definitely a great way to end the training year! What're your goals for 2018?