100 Double Unders
75 KB Swings 53/35
50 Ab Mat Sit Ups
25 Handsatnd Push Ups
25 Chest To Bar Pull Ups
50 Toes To Bar
75 KB Sumo High Pull
100 Double Unders
WE ARE ADDING AN ALL LEVELS OLYMPIC LIFTING PROGRAM MONDAY AND WEDNESDAY NIGHTS FROM 6:00 to 7:30!!!
Starting this coming Monday!
click here for class schedule
I thought the following video would be a great way to introduce you to the newest member of our team, Coach Kari-
This is a 90k clean and jerk, for those of you who don't know kilos, that's 198#. At a body weight of less than 138, this is a well trained athlete who really knows how to lift!
click here to see Kari snatch 73k (160#)
About Coach Kari-
As a competitive weightlifter post graduation, Kari progressed rapidly lifting heavier and heavier weights in the loaded 63kg weight class. In 2009, she won a silver medal at the National Collegiate Championships, and in 2010 took silver again at the senior Nationals behind Olympian and National champion Natalie Burgener. Kari continues to improve as a lifter and boasts top lifts of 77 in the Snacth and 91 in the C+J.
Kari is a USAW Certified Club Coach, and has anchored the staff at Sacramento HS where the Hassle Free BBC has sent dozens of young athletes across the globe to represent the United States in Youth and Junior Pan American and world championships. Most recently, two of her young athletes will compete in Koscise Slovakia at the 2012 Youth World Championships. She hopes to bring all of these skills together into a dynamic and comprehensive strength and conditioning program aimed at helping all of you improve the execution of the classical Olympic lifts.
I met Kari 3 years ago when I competed in my first USAW Olympic lifting meet, the Tommy Kono at Sac High. Myself and another CrossFitter, Danny Lehr from CF Manteca were first timers and we must have looked like lost puppies amongst the sea of experienced weightlifters. Kari took us under her wing and coached us through the day as we were outlifted by 30-40lbs by high school kids that weighed 30-40lbs less than us. She was a real lifesaver for Danny and I that day, and we here at CFES are stoked to have her come coach for us.
If you are interested in learning to Snatch, Clean and Jerk from a legit weightlifter with great coaching accomplishments, show up Monday night for the first session.