CrossFit Auckland Barbell Club:
Tuesday between 5pm and 6:30pm
Wednesday between 6pm and 7:30pm
Thursday between 5pm and 6:30pm
It’s natural for CrossFitters to develop an affinity with Olympic style Weightlifting or at least a desire to rapidly improve proficiency in the Snatch and Clean and Jerk. At CrossFit Auckland we invest in the development of Olympic style Weightlifting and their auxiliary lifts as staples of our training repertoire to capitalise on their athletic benefits.
The Olympic lifts provide improvements in strength, particularly in the lower body, speed, explosiveness and the ability to safely absorb force, as well as the obvious ninja benefits such as kick arse flexibility and pure awesomeness!
The burning question is, “When am I ready to join Barbell Club?”
It’s appropriate to attend Barbell Club when you have adequately developed foundational abilities in terms of strength, flexibility and basic athletic movement patterns.
In our CrossFit training environment we are extremely adaptive in our prescription catering for all levels of ability and development. In Barbell Club the exercises are expressed in their full capacity under load making it important that some minimum criteria be met before entering this intermediate to advanced training group. It’s the athletes’ responsibility as well as that of the coaches to ensure members have adequate mobility and technique.
We recommend a three to six month period of regular attendance to WOD classes to ensure adequate strength development and progressive skeletal loading.
Flexibility can be measured by testing proficiency in movements such as:
- Back Squat below parallel
- Front Squat below parallel
- Overhead Squat in a Snatch width grip
- Rack Position
- Jerk Overhead Position
- Snatch and Clean start position from the floor.
Your ability or inability to achieve the necessary positions to perform these exercises will identify adequate flexibility or require further improvements.
It’s a priority that foundational movements are established as well as a good grasp of the associated technical language; exercise names, position variations and written abbreviations.
I think I’m ready, how do I join?
Speak with Alex or myself; we will already have a good sense of your current athletic abilities or we can assess your movements to establish your readiness.
Please also speak with us if you feel you meet the criteria but have an injury history that needs to be considered and taken into account.
What if I still have flexibility limitations?
Inflexibility in the ankles, hips, thoracic spine, shoulders and wrists will definitely limit your ability to perform the Olympic lifts, and left un-addressed could create unnecessary opportunity for injury.
Flexibility or range of movement is improved over time as a result of a balanced training regime focussing on proper movement techniques and expression of full range of movement through good positions. You can do allot to speed up this process by addressing your specific areas of limitation:
- perform warm up and mobilisations prior to training
- stretch and mobilise directly post workout before leaving the gym
- hang out in mobilisation positions in the evening while catching up on your favourite show. Alex’s daily fav is rolling out his back while reading a book.
- Book private training with a coach and have them assess and prescribe a mobility and remedial program specific to your needs.
The key is to do a little bit of something every day, and remember if it’s not creating some immediate change, try something else. We’ll talk more about stretches and mobilisations in future posts.
CrossFit Auckland Barbell Club is scheduled:
- Tuesday between 5pm and 6:30pm
- Wednesday between 6pm and 7:30pm
- Thursday between 5pm and 6:30pm
View CrossFit Auckland Timetable