Fer Time:
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.
August 17, 2012
Kari is an amazing lifter and coach, and you should all join her class! For those of you who are going to do both Oly Mon and Wed + Powerlifting Tues/Thurs/Sat, don't worry, we've already started coordinating programming. There will be overlaps since both use compound lifts, but we'll try our best. Welcome, Coach Kari!
Posted by: Rae | August 17, 2012 at 05:42 AM
Awesome!
Posted by: Shem | August 17, 2012 at 07:04 AM
Welcome Coach Kari! These new classes look awesome and I know I am excited to check them out soon! Those videos of the lifts were amazing to watch Coach Kari lift as she definitely made them look easy, although I know they weren't!
Posted by: Denise Roby | August 17, 2012 at 07:37 AM
Kari, glad we will be able to train together. We have been talking about it long enough; Lets do it already!! And super big thanks to CFES owners for setting up the class.
Posted by: Tashnelson | August 17, 2012 at 08:06 AM
Can't wait! Welcome Kari!!
Posted by: Leah B. | August 17, 2012 at 08:37 AM
You guys rock for setting this up. Welcome Kari!
Posted by: Sean T. | August 17, 2012 at 09:33 AM
SO exciting! Welcome Coach Kari! :) :)
Posted by: Casey Farrell | August 17, 2012 at 09:40 AM
Very appreciative for the new additions! So exciting and I am very proud to be a member at a box with the BEST coaches and members!
Welcome, Kari
Posted by: Jessica | August 17, 2012 at 10:08 AM
CFES is turning into an awesome multivariate training facility. Thank you for bringing all these classes to us and welcome Coach Kari!
Posted by: J P Carey | August 17, 2012 at 10:39 AM
All righty... now we just need a running class!
Posted by: Matt P | August 17, 2012 at 10:52 AM
Man you guys sure are lucky to have such an awesome variety of coaches and classes that will allow y'all to focus on what's needed most. Definately a luxury. And it's clear Kari is baaad.
Posted by: Blake | August 17, 2012 at 11:16 AM
Yea!!
Posted by: Liz | August 17, 2012 at 11:31 AM
What a great addition to an already stellar coaching staff. We are so lucky!
Posted by: Suzi | August 17, 2012 at 12:47 PM
Running class, who would do that when you can stay right here and lift all kinds of things all different ways and do gymnastics. Running is for hunting and survival only, neither of which have been going on much these last 10,000 years.
Posted by: Justin Riley | August 17, 2012 at 02:34 PM
Who would? I would. Running is the ultimate functional movement. At work I could always ask someone to help me move something heavy, and I don't have much call for gymnastics, but I often have to get from point A to point B REALLY fast. And I can't ask some one to help me with this. I can either move that fast on my own, or not.
Sunday CFE WODS I'd do. It helps to do them with other people. It's hard to do speed work with just a stop watch. Racing against people is far more effective (for me, at least).
That said, welcome Kari--I'm SO excited that you are joining us!!!
Posted by: Jennifer R. | August 17, 2012 at 03:42 PM
Very cool, Justin. I met Kari and Ben at a clinic by Paul Dogherty a few years ago. Very cool to see this get off the ground.
Good luck, Kari!
Posted by: Blair | August 18, 2012 at 02:16 PM