I would like to start this blog by saying thank you for making MCCF the great place that it is. It takes great people to make a special place and there is no doubt that what we have is special. In saying this, I would like to let you all know about some exciting new things we have coming up at MCCF.
First, I have observed that since we’ve added more Endurance classes, a lot of people are really enjoying those longer, more body weight, less heavy weight WOD’s. Many of you that can’t make the 8am time slot come to the box later to get the E-WOD in. So, we have decided to create a class for you!
Starting the week of August 17th, at 10am on Monday, Wednesday and Friday, we will be adding a class for those that are in love with long, challenging workouts. These workouts consisting of mostly body weight exercises mixed with endurance (running, rowing, etc..) and maybe a kettlebell or wallball mixed in are designed to challenge not only your body, but to really test your mental strength as well. We are very excited to bring this class to you all!
Next, OLY has been a HUGE success! Our coach, Riky, is teaching you all so well, making you love the heavy weights and getting you all under the bar! Knowing that the base of all Olympic movement is a squat, we are very excited to bring you a well known program that will have you crushing your current PR. This is a 12 week cycle, however, we are going to do 6 weeks and see what the results bring us!
We will start this program the third week of September and run it on Tuesday and Friday as the (20 min) strength portion of our class. The days will go as follows:
Sept. 15,18 – Sept. 22, 25 – Sept. 29, Oct. 2 – Oct.6, 9 – Oct. 13,16 – Oct. 20,23
For beginners, it is a great way to practice technique and gain some basic strength as well. For intermediate and advanced lifters, this is a way to take you to the next level!
I have copied some literature for you to read:
The Hatch Squat Cycle is a great strength program for intermediate and advanced weightlifters looking to get their squat numbers up. This challenging, 12-week squat cycle was developed by Olympic weightlifting coach Gayle Hatch. Unlike many other squat programs, Hatch Squat utilizes both front- and back squats on training days.
The Hatch Squat program has you squatting twice per week at varying rep schemes and percentages during each session. Note, this program is fairly high volume, lifters that attempt this program should also focus their attention on proper recovery as well.
How is it done?
To begin, you need to determine your 1 rep max back squat and your 1 rep max front squat.
Next, head over to our Hatch Squat Calculator. (You will find the spreadsheets here as well). Simply replace the max front squat (fs) and max back squat (bs) with your personal data and let the program run to determine your prescribed workout routine.
The calculator outlines the number of sets and reps to do for each session and each squat position. The load increases each week to help build strength. If the weights are especially difficult for you, consider adjusting the 1RM values down slightly in the calculator so that the program suits you better (we’re all different after all)!
So there it is, a couple of new additions to MCCF! We are constantly developing as a box and we want you to constantly develop as athletes.
Have a great rest of the week and I’ll see you all when I get back from the Cape!!!