Wednesday 6/7/17

Wednesday 6/7/17

Form & Function Powerlifting Workshop – Presented by Dr. Vanessa Gale & Dr. David Bell

This 3 hour workshop will focus on technique in the three big lifts: Squat. Bench. Deadlift. Each attendee will receive ample one-on-one coaching to maximize strength development, an understanding of & practice using the commands and rules of each lift in order for the lift to be counted, attempt selection advice and 1 rep max nutrition guidance.

Form & Function is open and recommended for ALL LEVELS. Whether you’ve never touched a barbell or have competed in CrossFit or Powerlifting meets, there is something for everyone in this workshop. Participants in the MVMNT Liftoff should definitely plan to attend.

June 17th @ 10:00 am
$20 per person
Register NOW directly through your Mindbody app

New You Challenge – Intros for our next NYC are going on now. If you have a lady in your life that is ready to kickstart their health and fitness journey, put them in contact with us ASAP. Seats are already filling up fast.

Read – Quality a Mile Deep from Mike Sousa, badass StrongFirst Team Leader

Becoming strong doesn’t happen overnight. Strength is a skill, and with any skill, you must put in the time to become better. No matter what skill you choose to take part in, it takes a commitment to work diligently to improve it, prioritizing the importance of a high-quality product.

We have all heard the phrase, “Practice makes perfect.” I believe it should be stated, “Practice makes permanent.” If you practice a skill with bad habits, they will show up negatively when it matters most. Same goes with the opposite. If you practice with the mindset to become better and work toward honing your skill set, you will reap the rewards.

Strength training should be considered practice—more importantly, a skillful practice. By prioritizing key fundamentals of lifting in your training session, you will achieve a high-quality product. You will get both the results you are looking for and minimize the risk of injury. You will become strong.

Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups


30 Minutes

Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Snatch Progression

5 x 2
Snatch Pull + Power Snatch + Hang Squat Snatch + Overhead Squat 70% of 1RM Squat Snatch

5 x 1
Bench Press 95% of 1RM
Rest 3 minutes between sets.

Level 2
Snatch Progression

3 x 3
Snatch Pull + Hang Power Snatch 70% of 1RM Power Snatch

3 x 2
Bench Press at 5% heavier than last week’s triples.
Rest 3 minutes between sets.

Levels 0/1

5 Double Kettlebell Floor Press
10/10 Step Ups
5 Pull-ups (use bands or practice hanging scapular retractions)
30/30 Side Plank
60 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, , Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.


Kettlebell Snatch Test
5 Minutes AMRAP

You must achieve a full, locked out position overhead every rep, with your bicep/upper arm in line with your ear while your knees and hips are fully extended.
Lower levels may perform the test with a Half-Snatch (take the bell up in one movement, but bring it to the rack position before hiking it back for the next rep)

L4 – 24/18, 100+ reps, one continuous set without setting the bell down at any point or resting with it in the rack position (overhead is ok)
L3 – 22/16, 100 reps, no half snatch, set the bell down as needed
L2 – 18+/12+, 80 reps, half snatch is ok, set the bell down as needed
L0/1 – switch hands every 5 reps, try to get 15+ reps per minute, half snatch is ok, set the bell down as needed

Newer members may substitute single arm swings instead of snatches (try for sets of 15-20 reps and set the bell down after)