Monday 160822

15-12-9 reps
Clean & Jerk

Post Results to BTWB

Mike Cain wants to know, "Do you even lift, bro?"

Mike Cain wants to know, “Do you even lift, bro?”

Verve Barbell Club

Coach, I feel weak, what else can I do to get strong? Ask and receive. Verve would like to introduce it’s new barbell club. We are going to be starting this program out with a two week free trial period. This will give members a chance to get a feel for what the program is going to be like. This will be from August 29, 2016 to September 11, 2016.

Once the free trial period is over, we will run a 12 Week Macrocycle that will break down into 3 different, 4 Week Mesocycles. This will allow us to work on specific lifts that will layer on top of each other in order to focus on getting stronger in our snatch and clean and jerk, but also our squats, presses and pulls. This program will cost an additional $90 for Verve members and $400 for non-Verve members. These are upfront prices that will pay for the entire twelve week program.

I already pay a membership, why the extra charge?
1. In order to have results in strength, consistency needs to be had.

2. There is more time and energy going into creating, writing, evaluating the program.
3. We are opening more available class slots, which requires more staffing in order to coach these classes.

As of right now this will be a 4-Day/week program including one of those days on Saturday. Classes will be held at 7-8pm during the week and 12:30-1:30p on Saturday. Each class will run for an hour, where you are expected to come already warmed up and ready to start moving a barbell. 

Who can join?
The requirements needed to be able to join the Verve Barbell program are very basic. We are looking for people to have at least 8 months of consistent CrossFit/Weightlifting experience and a bodyweight Overhead Squat. 

Lastly, how do I supplement this with CrossFit Classes?
With implementing a 4-Day/week lifting program, it would be inappropriate to assume you could take the same number of CrossFit classes you previously were. With increasing something, we have to decrease something else to make sure we aren’t over doing it and at risk for injury. If your goal is purely to get strong, I would recommend to just take Verve Barbell Classes. However, if you are looking to increase your strength, while maintaining capacity, I would suggest to drop down the number of classes you were taking per week to 2-3, while making sure you weren’t overloading your squatting, pressing or pulling on any one given day. 

In Summary:
Purpose of Program: Get strong, fix technical issues in the Olympic Lifts
Free Trial Period: August 29, 2016 to September 11th, 2016
Program Dates: September 12, 2016 to November 20, 2016
Cost: Verve Members – $90 for 12 Week Cycle; Non-Verve Members – $400 for 12 Week Cycle.
Days Per Week: 4 Days, one of which is on a Saturday
Requirements: At least 8 months of CrossFit and a bodyweight Overhead Squat.

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