I'm exhausted so please excuse any horrible grammar and spelling, I just typed the whole thing out and never read over it again.
Alright, review time!
Fine Tuning Your Olympic Style Weightlifting Performance With Rich Lansky, Jessica Fides, and Jason Aun
Here's a little bit on the 3 of them:
Rich has done WAY too much to list here, so I'll just link to his bio (wfs)
http://www.sportsperformance.com/staff.html
Jessica Fides, two-time Member of the USA Weightlifting World University Team, 2004 Collegiate National Champion and 53 kg 2007 Silver Medalist at the World University Cup. USAW Club Coach
Jason Aun, Former Collegiate American Record Holder, Many Times National Medalist, USAW Club Coach
First off, Crossfit Gulf Coast was awesome. Frank Dimeo was an incredible host. He provided fresh fruit and almonds for everyone to snack on as well as lunch for everybody. There was never a lack of equipment or space. He also hooked me up with a discount.
The seminar was a phenomenal value. $225 for 8.5 hours of top notch hands on coaching can't be beat. I honestly would have payed half of that just for Rich's dynamic warmup.
There were 7 of us being coached today. Of the 7, only myself and one other individual weren't CF certified. The coach to student ratio was 3:7, I don't think I even need to elaborate on how great that is. With the overall level of competence and athleticism of the 7 of us the class never slowed and was hands on the entire time.
We covered everything you could possibly cover, seriously. Back squats, front squats, split squats, OH squats, snatch, power snatch, tons of snatch variations, clean, power clean, clean variations, jerk, power jerk, push press, overhead variations, split jerk, and probably more lifts that I'm forgetting.
We worked on everyone's lifts in detail. Technical adjustments, work on cues, and training the lifts was covered. The pacing was great- never rushed and never too slow.
Toward the end of the day after the lifts had all been coached was where lots of the gems were. Rich broke the class down and had everyone take turns coaching and being coached. Lot's of time was spent working on cues and corrections. If you've ever tried to explain Olympic lifting tweaks to someone, you know how hard it can be. That was a really valuable exercise and being coached on coaching is a cool experience.
Rich had an open forum at the end of the day that was amazing. All kinds of Q and A about weightlifting, but then it got super cool. He covered speed work, CNS adaptation, talked about plyometrics, and covered programming with oly lifts for all different types of athletes (football players, Crossfitters, MMA fighters, weighlifters, ect.) He even shared with us the programming he used with Jessica Fides up to her World Championship Silver Medal win. He also spent a good chunk of time covering using Olympic lift complexes for conditioning work.
Watching Jessica and Jason lift during lunch was insane! Those two are incredible athletes. I have never seen a bar move as fast as Jason whipped it around. I don't know his bodyweight and don't have a super accurate plate count, but I'm virtually positive he was doing at least 1.5 x BW snatches, a bunch of them. If you have never seen high caliber Olympic lifting outside of videos and TV, you have absolutely no idea how fast and powerful it is.
10 out of 10. Couldn't have been a better day.
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