If you were up this morning watching Fox4 around 8am you might have seen our gym featured in a short segment relating our fitness program to that of our paleolithic ancestors. If not, we have the video posted below!

Pyrros Dimas proving the effectiveness of Olympic Weightlifting.

As a lot of you know, we enjoy the Olympic Lifts here at CrossFit Deep Ellum and for very good reason. You might have heard the saying, “Olympic weightlifting is gymnastics with a barbell”. This saying is accurate because successfully executing a snatch or clean & jerk requires explosive strength, coordination, flexibility, agility and balance. When you train the Olympic lifts, you train and improve all of these skills. Pretty good bang for your buck if you ask me.

Recently we have heard a lot of interest in the Olympic lifts, and we are glad to announce our first Olympic Lifting Class. Although nothing is final yet, here is the current plan pending feedback:

• Classes limited to 6 people
• Programming based on 4  week meso cycles
• Classes held 4 days a week, the 4th being a 1.5 hour max day every Saturday/Sunday
• Two membership options: Oly-only: ($200) and Oly+CrossFit: ($125 + CrossFit Monthy Rate)

You might have some of the following questions:

A meso what?

A meso cycle is simply an increment of a cycle. A cycle broken into multiple parts. It is a defined amount of time in which a program has been developed to achieve a specific goal. That’s fancy for saying, “it’s a planned amount of work.” A meso cycle is meant to be followed start to finish for best results. Anyone starting the Olympic Lifting Class will start at the beginning of a cycle.

How often should I come?

The programming is meant to be completed in full. This means that you should try your absolute best to attend every single class. This requires dedication, but we promise the results are very much worth it. If a class has to be missed, we will recommend finding a time with one of the coaches to make up the class, if possible, especially if you miss a max day.

When are the classes?

We are looking for your input, but currently we are planning for Monday, Wednesday, and Friday at 6am, and Sunday at 11am. If demand continues to grow, we will open more class times.

Is this really the thing for me?

That depends on what your goals are. Have you ever felt that strength is your primary issue when dealing with a workout? Have you ever felt that your technique really holds you back from adding more weight and moving faster? If you answered yes to either or both, then this class is perfect for you. Training the Olympic lifts will not only make you stronger, but it will improve your coordination and body control. It will also allow you to feel more comfortable moving weights in a fast-paced CrossFit WOD.

Are there any metcons?

YES! There will be metcons at the end of certain days and will be in the 4-10 minute time domain.

Will I lose some of my metabolic conditioning?

In short, yes, but it will vary and there is a huge upside to sacrificing a little in the short run. Here is a helpful example: Let’s say currently your best front squat is 185# and your push press is 105#. To complete Fran (21-15-9 95# Thrusters and Pullups), you would be completing 45 repetitions at 50% and 90% of your best, respectively. Let’s say after a 5 week strength meso cycle, you increase your front squat to 215# and your push press to 135#. You are now looking at moving 44% and 70%. A huge difference when it comes to thrusters. Think you will have an easier time? I bet so. Now let’s look at a workout like Michael (3 rounds, 800m run, 50 back extensions, 50 sit ups). This is a looong workout with a lot of running involved. 4 or more weeks of reduced running and less of the longer conditioning workouts will make this one a bit tough upon return.

DON”T WORRY THOUGH! In our practice, we have universally found that strength is the hardest to gain but easiest to maintain. Conversely, metabolic conditioning is generally the easiest to gain, but the hardest to maintain. I bet a lot of you can attest to this. Take a week off due to a tough work schedule and that first day back is ROUGH. Couple days later and you are back to where you were. Take a week off and come back to a 1 rep max back squat day, and you might find yourself actually setting a personal record. Strength is a foundation. Technique and skill work is a foundation. Build up a strong foundation and you will see amazing success in your training program.

Koy and I have seen some really amazing results by spending some time focusing on our Olympic lifts. Personally I have increased my Snatch and Clean & Jerk by 20 pounds. Something I thought would take 4-5 months was possible in only 7 weeks. Weights that used to intimidate us, are now part of our warmup routine.

Got more questions? We have set up a forum in our Olympic Weightlifting group for just that reason. Head on over by clicking the link below and ask away.

New Olympic Lifting Classes!!

Because we are limiting the class to 6 people at first, spots will probably go fast. If you are interested let us know right away by emailing one of the coaches. Also, it should go without saying that dedication is key. We don’t doubt the fact that there will be others who want to do this and may be on a wait list. If you can’t commit to completing a full cycle, please let someone else take advantage of this class for now.

[updated 10:48am]

It’s been in the works for quite a while and we are proud to finally unveil the new face of the CrossFit Deep Ellum website! As we take our coaching, programming, and gym to the next level, it only makes sense to take our website to the next level too. Version 2 now includes cool community focused features such as groups, forums, customizable profiles, event posting, and more for you guys to discover.

Some cool things you might not realize you can do:

1. Using an @ sign before a person’s username in comments or any other area on the website will automatically create a link to their profile page as well as notifying them that someone mentioned them on the website

2. List hobbies in your bio and separate them by commas and the website will automatically create links so you can see who else listed the same hobbies by clicking on them

3. Think Facebook! You can send private messages to people, write on their wall, and reply to activity posts on a person’s profile

4. Lots of cool stuff can happen in groups. Once you join a group you can start forum topics where people can have discussions on similar topics

5. Click settings in your profile to access notifications where you can customize how you get notified about certain events

6. Let’s take a quick look at the homepage. Under the rotating banners you will see the current WOD and under that, the most recent blog post. If we look to the right, we see our new sidebar. Gym info and Elements info is nothing new but under that is a list of upcoming events and under that, for those wanting to learn more, a Recommended Reading feed. These links are rotating and coming from various sources about fitness and nutrition approved by your coaches.

We hope you like the changes. Let us know what you think as you explore the new website.

WOD

1-2-3-4-5-6-7-8-9-10 reps for time of:

Power clean @ 75% BW
Pull-ups