For the last couple of months our programming has been a “back to the basics” strength cycle designed to correct common imbalances and develop a foundation of strength we can build a solid fitness base upon.  We use a combination of PICP, the principles taught by Coach Poliquin, the West Side methods, and some things we’ve learned over the years to create a program that prepares you for the next period in our program in a relatively short amount of time.  We realize pure strength training isn’t everyone’s favorite.  And since there is so much more to fitness than just slow tempo work, we keep it short and sweet.

After last week’s maxes, it is very obvious you have been taking the strength work very seriously.  We had many ladies press their body weight, squat over 200lbs and a couple pull 300lbs.  The guys logged quite a few 300 plus presses, 350lbs squats, and we had a bunch of you guys get over 400lbs for the first time on your deadlifts.  Casey and t. both hit the 500lbs mark with 505 and 500 respectively.  A big congrats to all of you.  For you guys and gals that just started with us, we know you wanted to try your 1rep maxes, but we do the 5rm for you as an added measure of safety.  Don’t worry, the next time we max you’ll be an entirely different beast and your weights will show it.

This week we will begin applying speed and power to your newly developed strength.  Adding the the three is how we increase force.  The lifts we use to increase speed and power are the Olympic Style Lifts…  The Snatch and the Clean & Jerk.  The two are unparalleled for the stimuli they provide the body, eliciting positive effects on androgen hormones and metabolic .  Almost all athletic programs use some form of the clean in their strength and conditioning programs and any strength coach worth his/her wage has a decent understanding of their efficacy.  In addition to the fast lifts and their supporting movements, we will also incorporate sprint and agility drills into this period.  Some of these drills will help you get better acquainted with the push sleds.  Everyone loves to hate the sleds but they certainly give the desired feedback.

So enjoy this next phase.  It is metabolically the most demanding one we do.  Bonus:  it will carry us into pool season.  So if you tune up your diet now by increasing your protein, eliminating grains products, starch carbs, and fruits with high sugar content, your resolutions and goals to lean before summer will be easy.


Hang Power Snatch – Technique work / Work up to a weight your  form can support.
Hang Snatch – Technique work / Work up to a weight your  form can support

For time…
Row 300m
30 KB Swings (24/16)
30 Box Jumps (24/20)
30 Burpees
30 GHD Situps

Wilmington Weightlifting Club
Snatch – 75% x 3 x 3, 80% x 2 x 4
Jerk – 75% x 3 x 3, 80% x 2 x 4
Front Squat w/ chains – 85% (total load) x 3 x 5
Ham Curl – 5 x 5 (3,0,x,2)


7 thoughts on “Let’s Speed Things Up… Power Development

  1. Meagan says:

    Fun Stuff. Learning technique and skill work for the snatch will be fun times. I am excited!

  2. noah says:

    the strength cycle was awesome, even though I started late, and looking forward to learning about and starting power and speed! Just wanted to give a head’s up to anyone interested that I started a team for the spartan beast race on November 9th, 2013. The team name is CROSSFIT WILMINGTON. It is a while a way, so no rush to sign up. This is a obsticle course race most likely with 25-35 obsticles and between 10-13 miles. it will be in SC so hopefully we can carpool and save money on gas. The website link is or you can go to and navigate through the website. The deadline for early bird pricing is May 12th and after that the price starts going up each month. It is $10 off for any military or students and when it comes to check out, use promo code spear10 for an additional $10 off.

    I said it before and Ill say it again, thank you all for making me feel a part of your crossfit family and I hope to be racing with many of you in November!

  3. t. says:

    Right on Noah… We appreciate the words. For all you endurance/mud run affectionados, link up with Noah and let’s get a team together.

  4. josh says:

    Good stuff Noah, we are glad to have you Bro!
    Power and Speed development guy’s and girl’s, For those of you who are new to the Oly lifts, be patient and learn the technique. It will pay off!
    2013 Open starts in 2 days… If you have not signed- up, DO IT!

  5. Carlton says:

    Thanks for the technical workout and training this morning. Of my 7 months at crossfit, I was never shown the proper technigue for rowing, really didnt know there was one, I just rowed as fast as I could, Sounds silly, but it made a huge difference and the time you spent reviewing each exervcise was a nice change of pace for the morning crew, especiallly for the Hang power snatch, looking forward to more of the power and speed!

  6. Kevin says:

    I have throughly enjoyed the 3weeks I have been a member so far and am looking forward to the progress I can make in the near future

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