By ffialco on 12/30/2008 1:55 PM

Are you looking to add structure to your olympic lifting workouts?  Are you not getting the PR gains you have been hoping for?  Have you been wondering how to prepare for an upcoming competition?  For those who don't have direct access to a coach, but are looking for training programs or interested in learning to write your own, check out Mike Conroy's site:

http://www.eteamz.com/idahoweightlifting/handouts/

Oh yeah - DON'T FORGET TO WORK YOUR ABS!!!!

 

By ffialco on 12/7/2008 3:51 PM

Great day of lifting for our guys.  Strong efforts by all who attended: Reggie, Mike, James, Mario, and Patrick.  Thanks to Paul for helping to tape our lifts (youtube video to follow shortly), and to all of the folks at East Coast Gold crew in Baltimore who hosted a fantastic event.  Some photos below.

 

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By ffialco on 12/3/2008 9:17 AM

It doesn't get much better than this.  Note the barbell height at the top of the second pull relative to the height of the barbell when Steiner is in the bottom position of the squat.  Any questions?

By ffialco on 11/24/2008 11:44 AM

Front and back squats should be a staple exercise to develop greater leg strength.  In the picture below, notice the upright torso, position of the bar high on the shoulders and up against the neck, and the high elbows.  This is EXCELLENT positioning. 

 

By ffialco on 11/20/2008 11:14 AM

Neutral head position with the eyes looking forward is what we're looking for - not up at the ceiling or down at the floor.  It's important to keep this position throughout the course of the lift. 

 

By ffialco on 11/17/2008 10:22 AM

In order to participate in the Dec. 6th inter-club meet in Baltimore, you must be a current  USAW member.

To become a member, go to the USAW website and sign-up online:

http://weightlifting.teamusa.org/content/index/1448

Also, start thinking about the weights you will be targeting and what your attempts will be.

By ffialco on 11/10/2008 10:32 AM

As our ranks grow, we will be needing (and getting) additional equipment to aid our training.  Items include kilo bumpers, olympic bars, 2 additional platforms, jerk boxes, a tv for video analysis.  We should be getting these over the course of the next month or two.

This is an opportunity for those who wish to contribute to the club to do so.  While there is currently no fee to train with the club, as the expenses grow, without member contributions, this may have to change. 

By ffialco on 11/4/2008 2:01 PM

We will be going to Baltimore on Saturday December 6th to participate in an inter-club developmental meet.  This will be a good opportunity for those with no competition experience to give the competitive format a try, to prepare for the Pittsburgh Open on January 24th, or simply to hone your skills at lifting under pressure and with time constraints.

PLEASE contact me at fred@capitalbarbellclub.com if you are interested in attending.

By ffialco on 10/30/2008 11:08 AM

...And the key to getting down is FLEXIBILITY.  Ankles, knees, hips, shoulders, wrists - all areas to work on. 

 

By ffialco on 10/28/2008 11:11 AM

The Capital Barbell Club and Potomac Crossfit  have arranged for a USAW Club Coach course to be taught at the PCF facility on the weekend of January 31, 2009.  The course will be taught by Leo Totten and David Miller, both of East Coast Gold (http://www.eastcoastgold.org/).

For more information on USAW courses; what they are, how to register, cost, etc., visit their website at http://weightlifting.teamusa.org/