Why "Olympic Weightlifting" is for EVERYBODY.

Why "Olympic Weightlifting" is for EVERYBODY.

15 July 2015

Throwing 200kg over your head may not exactly be what you think of as something you would ever want to do, but let us explain how you, your parents, your kids, yeah exactly everybody, can benefit from doing the movements that are involved in Olympic Weightlifting.

What do you mean by "everybody" - surely you need to be strong first?

Well, we also have a great understanding that just because you should do the Olympic Weightlifts doesn't necessarily mean that it's all about grabbing a barbell with weights on it and throwing it over head. It's the other way around, our way of teaching the components of these technical movements focus on an environment where we use equipment and  movements that are less intimidating, and safe. For instance we love to incorporate movements with Medicine Balls, PVC-pipes and "technique Barbells" (5kg light) as a start: [caption id="attachment_7642" align="aligncenter" width="500"]DSC04653 We are pretty sure we can make anyone do this, no matter the background![/caption] This allows us to work with you in a safe and fun environment where we will slowly introduce the positions of the lifts in combination of how to move your body and the equipment in the most efficient manner. READ MORE ----->

And for you hardcore athletes out there thinking that the medicine ball doesn't provide you with enough of a challenge, just let us throw it in together with a combination of let's say 50 burpees or so and we are pretty sure you'll get enough of a workout out of it.. ;)

But WHY Olympic Lifts? Introducing the 10 General Physical Skills

In CrossFit we see Fitness as something that includes a lot of different things, we simply  say that to call your self truly fit you need to be able to handle anything that life throws at you! To make it easy we define the areas as our 10 General Physical Skills:

  • Endurance 
  • Stamina
  • Strength
  • Flexibility
  • Power 
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy

Now, to easily explain why we think everyone will benefit from doing Olympic Weightlifting, at the right level for them, we can easily see how pretty much work on ALL of these 10 General Physical Skills with these lifts! [caption id="attachment_7641" align="aligncenter" width="500"]4db91250a9cf1f44f3171a828ca8b70b Strength? Check. Flexibility? Check. Balance? Check. Big Muscles? Hmm...[/caption]   "But, I don't want to get BIG". Well here's the secret many people out there seems to be confused about: touching a barbell doesn't give you big muscles. Years and years of dedicated nutrition and training will - training for size is very different from what we do. We do way too much "cardio" and rather focus on strength than muscle volume.

CrossFit and Weightlifting

CrossFit as a training form gets a lot of critique (mainly from other uninformed trainers), and maybe mostly so when it comes to our use of Weightlifting  - "you only care about how fast or how heavy you can go", "no one cares about the form in Olympic Weightlifting in CrossFit" or my personal favourite: "You WILL get hurt doing Olympic Weightlifting".. Now, let's take a step back and be honest. Not every lift we do is going to be perfect and if you do chose to only go fast without thinking about form you might actually end up hurting your self - but, and there's a big BUT in there: we don't train that way. Sure, we do try to lift as heavy as we possibly can but when you step in to our boxes the first thing your coach will tell you is that we follow our number one rule every single day: Mechanics First, then Consistency, THEN Intensity. This simply means that the first thing we do is introduce you to the above mentioned medicine balls and PVC-pipes, (and honestly no one has hurt themselves using those in our boxes), we then ask you to work on your technique over and over again until we feel that you are ready to possibly grab an empty bar. Once you showed us that you can handle the movements with that we might actually allow you to add some weight to said bar, and yes we may even FAIL a lift here and there. But you know what, failing a Snatch or a Clean & Jerk wont hurt you anymore than not being able to do a pull up if you try. We miss the lift, drop the bar to the ground and then we reevaluate - either we try again if the form and strength is there, or we simply lower the load until it is. In our classes our coaches are constantly working with our number one rule in mind, and this goes for any movement we do wether it be a gymnastic or weightlifting movement. If you falter from the correct form you can bet your ass that the coach will be in your face and asking you to slow down enough to move well again, or simply lower the load to one that you can handle with good form. The clock is important in CrossFit, we do compete against it to be able to measure our self against our self and others, but more importantly than that is to move well to improve your fitness levels safely, and THAT is what we work on every day in the box.

CCF 101 Series - 6 FREE Sessions for beginners!

To debunk myths about CrossFit, as in that "you need to be fit already to start" for instance, or that it's too technical for beginners we are running a 6 week long 101 Series on Saturday mornings - and our first focus is "Olympic Weightlifting"! This session will take part at our Gardens Box on Saturday the 18th at 8.00am and is FREE of charge and open to ANYONE! Please check out the event on our Facebook page here: https://www.facebook.com/events/884253801661327/ And once you have decided that this is something really cool that you don't want to miss out on, drop us an email to confirm your spot (spots are limited) or if you have any questions, give us a shout: [email protected] Your Team at Cape CrossFit