If you want to CRUSH the Olympic lifts, set new personal records, and improve your WOD times, read on…
Hale Barbell is here!
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You’re loving CrossFit!
You’re checking the WOD every night with excitement (and fear).
It’s the first time in a while that you’ve been excited about working out.
What new skill are we going to learn today?
Box jumps? Got ‘em.
Squat, press, deadlift? Fun!
Handstands? Pull-ups? Double-unders? Could be better, but mostly solid in those.
Clean & Jerk? Oh…erm…
Snatch? Uh. Well, the thing is….
Maybe you’ve been doing CrossFit for a while now but each time one the Olympic lifts come up in a WOD, you learn a little bit more about the technique but you never quite feel comfortable. Or happy.
“Am I doing them right?”
“Why does it fly up sometimes and other times it feels really heavy?”
“When should I add weight?”
You understand the basics of the lifts but you get scared when the weight increases.
You might try to practice on your own but are never sure what to do or how often to do it.
You HATE it when you have to scale the weights in a workout involving Snatch or Clean & Jerk.
You want to move heavier weights and don’t know what changes to make.
It’s not like you want to go for Olympic gold here. You just want to feel comfortable under the bar, do the Olympic lifting workouts as prescribed, and get a PR or two.
It doesn’t take much to get comfortable with the basics of Olympic lifting. You just have to understand POSITION and FEEDBACK.
Most CrossFitters have never done Olympic lifting before starting CrossFit.
You treat it like any other lift or movement.
SEE BAR, LIFT BAR.
When it gets heavy, you take a deep breath…
TRY HARDER.
You can actually lift a decent amount of weight like that. Humans are amazing at adapting to poor movement.
But–
You will never reach your full potential by beasting through the lifts.
And it will never feel comfortable or natural.
And you will eventually get injured with poor technique.
On the other hand, have you ever watched a great Olympic weightlifter perform?
When we lived in London, we were lucky enough to get tickets to see the lifting during the Olympics in 2012. The most impressive performance being a 115lb/52kg woman from named Zulfiya from Kazakhstan who lifted 290lb/131kg in the Clean & Jerk. She made the entire movement look effortless.
I remember thinking “How does someone that small get that much weight overhead?”
Since then I’ve been fascinated by Olympic weightlifting.
I’m Tina, the Olympic lifting coach at CrossFit Hale. I’m a mom and an athlete, and Jay thinks I live and breathe Olympic lifting. I think just like it. A lot.
When I get up in the morning, I’m reading about it, between classes I’m practicing drills…before I go to bed, I’m watching videos of the pros doing their thing.
I sneak off on Sunday mornings to practice in the empty gym, and have trained with some of the best coaches in the sport in the Bay Area.
Along the way I became USAW certified, and have coached athletes with NO experience to feel comfortable under that barbell.
I’m a TOTAL GEEK about Olympic lifting!
If there is any coach you want showing you how to get cozy with an Olympic bar, it’s me. It’s my specialty and what I enjoy most!
As I said earlier, lifting is all about POSITION and FEEDBACK.
Position
Are you able to get into a good start, middle, and end position? If the answer is no,
you have to drill it.
Once you get the basics, you add load and challenge the position. Sure you can get into a good front squat with a barbell, but what if you add weight?
Feedback
After you nail the positions with moderate weight, then it’s about practice and
feedback.
Feedback from a coach or a video are good, but do you know how to give yourself feedback by listening to your body?
Introducing Hale Barbell
This is where we come in. Hale Barbell a 6 week course meeting for 90 mins every week designed to show you the positions you need to nail the lifts, give you the feedback you need to improve, and teach you all the info you need to know to give yourself the tools you need to continue to improve.
The goal of the course is to take you from feeling “iffy” or “decent” with the lifts to feeling confident and comfortable lifting heavy weights overhead, knowing you have good technique.
Not only that, if you do miss a lift, you’ll know EXACTLY what to do to fix it next time.
Here’s how it breaks down:
I’ll break down each movement one by one, starting with the clean, then the jerk, followed by the snatch.
Each session will get into detail on:
- Warm up – How to get your joints, tendons, and muscles ready for safe movement
- Flexibility – how to improve your restrictions so lifting feels natural
- Starting – how to set up for success each time
- Core stability – how to control your breathing to improve the lift
- Landing – how to land your feet in the same spot every time
- Common mistakes – the number one mistake most beginners make
- Lifting – Theory is nothing without practice. You’ll get to drill in the movement you’ve learned, and challenge it as soon as you’re ready with more weight
- Scaling – how to scale to a level you’re comfortable with, and how to progress to the next step.
Beyond the session:
- Homework – You’ll get additional programming to improve your technique and practice the lifts
- Mobility prescriptions – If you have specific issues, you’ll get personal mobility drills to help you deal with those issues
- Practice – You have access to any of our Open Gym times from 3:30-5:30 Monday through Friday to work on homework or improve your lifts.
By the end of this course, you will:
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- Feel comfortable with your starting and finishing positions and getting under the bar
- Have a full set of tools you can use to improve your lifts
- Get a new personal record on your snatch and clean and jerk with video evidence on how much you’ve improved
- Be able to handle enough way to scale a LOT less when Olympic lifting comes up in your daily WOD.
- Have a program you can use to improve your lifts forever
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Interested?
You want to feel confident and comfortable with your lifts, get faster during your workouts, and set new PR’s?
It’s simple. The course is only $99 for members and $199 for non members. Just click the button below to sign up
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To provide the best coaching, we’re limiting the course to only 8 athletes. Once those spots are gone, they’re gone.
Not sure? Here are some of the questions we’ve gotten so far.
[toggle title_open=”I’m already a member? Why do I have to pay extra for this?” title_closed=”I’m already a member? Why do I have to pay extra for this?” hide=”yes” border=”no” style=”default” excerpt_length=”0″ read_more_text=”Read More” read_less_text=”Read Less” include_excerpt_html=”no”] It is unlike any barbell club or class you’ve seen, with programming, homework, and personal mobility recommendations to help improve your lifts. Compare the $99 you’d spend on this to Olympic Weightlifting weekend courses that cost a minimum of $500 for a weekend with no homework, little in-person coaching, and no personalized drills or skill sessions.[/toggle]
[toggle title_open=”I will be out of town one of the days, what should I do?” title_closed=”I will be out of town one of the days, what should I do?” hide=”yes” border=”no” style=”default” excerpt_length=”0″ read_more_text=”Read More” read_less_text=”Read Less” include_excerpt_html=”no”]We selected the time the works for most people in a 1x per week course. If you need to miss a class, you’ll still get the workouts and you still have the opportunity to come in during open gym to practice.[/toggle]
[toggle title_open=”How is this different from what we do in our daily CrossFit sessions?” title_closed=”How is this different from what we do in our daily CrossFit sessions?” hide=”yes” border=”no” style=”default” excerpt_length=”0″ read_more_text=”Read More” read_less_text=”Read Less” include_excerpt_html=”no”]We do Olympic lifting in our classes on a semi-regular basis, but it’s in the context of everything else we do. You can absolutely get better at the lifts by attending the daily CrossFit sessions, over time. This course is a dedicated fast track to help you improve, whether it is because it is a weakness, or it is a strength that you want to develop futher. It is also limited to 8 people, so you get a lot of personal attention[/toggle]
[toggle title_open=”Should I do it alongside or instead of my regular sessions?” title_closed=”Should I do it alongside or instead of my regular sessions?” hide=”yes” border=”no” style=”default” excerpt_length=”0″ read_more_text=”Read More” read_less_text=”Read Less” include_excerpt_html=”no”]For the 8 weeks, we recommend the Saturday replace one of your regular CrossFit sessions. We recommend skipping or scaling back the class on the day of Hale barbell, to prevent you from being too tired and stuggling to focus. However, you can attend all your other regular sessions as normal. If you are doing the homework, use your judgement based on the daily workout whether you can handle 2 a days or stick to just the Olympic lifting.[/toggle]
Ready? Here’s what to do:
1. Click the button
2. Select member or non member
3. Enter your details to pay the enrollment fee
4. Check your email for confirmation and add the dates to your
calendar
5. Get ready to be awesome!
Click here to get started
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See you there!
-Coach Tina