Coaching Seminar

Date: November 1^st, 2014

Location: Shively Weight Room

Time: 1:00PM-2:30PM

Cost: $20/person (cash only)

*Limited to 20 participants*

This seminar will be hands-on and educational. To sign up, please email info@bigbluecrossfit.com.

Box Squatting (Adam DeFelice) – 30 minutes

This seminar will cover everything the serious athlete needs to know about box squatting, and how the proper use of this exercise can take them to the next level of strength and sports performance. This will be an educational as well as "hands on" practical experience. Topics to be discussed include, but are not limited to:

1. How to execute a proper box squat (technique, maximizing muscle recruitment, biomechanics)

2. Principles and practices of the box squat (starting strength, explosive power, physics, physiology)

3. Application and training the box squat (strength, speed, jumping ability) 

Gymnastics and CrossFit (Ryan Metzger) – 30 minutes

Gymnastics and CrossFit will touch upon the definition of both areas and how they are related.  A basic gymnastics foundation will help with strength, coordination and movement quality which is needed to be proficient in CrossFit.  This discussion will also include which movements in CrossFit are "gymnastics based" and will give a hands-on experience in learning how to perform handstands, handstand variations and kipping movements.

will touch upon the definition of both areas and how they are related.  A basic gymnastics foundation will help with strength, coordination and movement quality which is needed to be proficient in CrossFit.  This discussion will also include which movements in CrossFit are "gymnastics based" and will give a hands-on experience in learning how to perform handstands, handstand variations and kipping movements.

Non-Olympic Power (Jeanne Rankin) – 30 minutes

This seminar will cover the basic ideas behind power. While the Olympic lifts (Clean, Snatch, Jerk) are a great way to help develop power, they are not the ONLY way.

We will cover:

1. Upper-Body Power (Horizontal and Vertical)
2. Core / Trunk Power (Flexion, Extension, and Rotation)
3. Lower-Body Power (Linear, Lateral, Vertical)
4. Differences between Beginner, Intermediate, and Advanced movements and how to properly progress from one to the other