News
January 5, 2010
The 2010 Off Season is underway and picking up intensity. We are quickly working our way through the hypertrophy phase of the program and already seeing some nice gains. This week our lifting schedule is changing from 3 days to 4, working on more specific upper and lower body days. We will still incorporate our core and speed work throughout the week before or after lifting sessions.
Yesterday we introduced the Cossack Squat, which is a great auxillary to our squats for a more athletic movement that works on multiple plains, which of course is always one of our goals. Here is a short video from Joe Defranco's site that shows proper form and technique for the exercise. If you haven't been to Joe's site yet, check it out. He is one of the best strength trainers currently in the business and his site is a great learning tool. Check it out.
Lexington Crossfit is growing rapidly in the central Ohio area. Weight room junkies, student athletes, and people just looking to get in shape are meeting 4 to 5 days a week to partake in the Crossfit phenomena. In order to raise money for various coaching certifications and new weight room equipment to accomodate Crossfit's rapid increase in attendance, Rolf Whitney and the Crossfit crew have begun selling tee shirts designed by Slob Media (so obviously they look good!). If you would like to purchase a shirt contact Rolf Whitney or any of the Lexington Crossfit members to place an order.
Torture Chamber Invitational
The Chamber Christmas Invitational was a great success. Many new and younger lifters were invited this year to compete and learn the ways of the Chamber Tradition. You can check out a pdf of the Chamber News Letter to read more about the days event and each lifter's weights. The video is being edited now and should be uploaded in the next few weeks, so stay posted.
Thanks to everyone who took part and a special thanks to Bubba Lindway for setting up the event, Al Hennon for letting us throw iron in his gym, and Bobby Lindway for the video. We hope to see everyone back at the next meet which is tentatively scheduled for this summer.