Skip to main content

DNA Weightlifting Club

The DNA Weightlifting Club has been making some great strides lately.  My fellow coaches, Diana Ceron and Steve Johnson of CrossFit RDU, and I have managed to qualify four lifters for Nationals this year.  I'm just going to take this opportunity to show them off a little bit.

Anna Johns has lifted for me for about three years now.  She has always primarily been a CrossFit competitor, but last September began focusing solely on weightlifting to qualify for and compete in the American Open.  As a 58 kg lifter, she currently has a 142 kg total and after competing in the CrossFit Open is back to training for weightlifting.  She is competing at a weightlifting meet at Port City CrossFit this weekend and I expect her total to go up.  At Nationals, I'm confident we'll see a significant improvement.  Here we see her making her snatch opener attempts at 61 kg for this weekend's upcoming meet at Port City CrossFit.

I first met Meredith Buckner last Fall.  She is a coach at CrossFit RDU and a dedicated athlete.  As a 53 kg lifter, she recently made a competition total of 134 kg.  I think she's got another 10 kg in the tank.  This is Meredith at the Athletic Lab competition in mid-February making a 70 kg clean and jerk.

Diana Ceron, who is also one of our coaches, trained with the Colombian National Team for a number of years and is technically far ahead of most lifters I've seen.  She's currently competing as a 63 and has snatched 85 kg  and clean and jerked 100 kg in competition.  We hope to have her down to the 58 kg weight class by Nationals in July.  Here is Diana with a 100 kg clean and jerk.

Our newest member is a natural athlete and has strength to burn.  As a former football player, Richard Koonce can currently squat 500 lbs for reps and recently qualified with a 303 kg total.  We expect that to go up over the next 8 weeks of training as we mainly need to hone technique and confidence.  Here is Richard doing snatch pulls with 184 kg/405 lbs.

I'm so very proud of all our weightlifting club members and need to thank my fellow coaches, Diana Ceron and Steve Johnson for their continuing support of the club and our athletes.  As an aside, CrossFit RDU is one of the few gyms in North Carolina with a true focus on strength.  With both a powerlifting club under the guidance of three-time world IPF champion Phil Farmer and a stand alone weightlifting club, CF RDU is one of the few gyms I would feel confident sending my clients for focused and progressive strength training.

Popular posts from this blog

Next Level

So, there are those of us who work out regularly to look and feel better and improve our general health.  There are those of us who just like to lead active lives and enjoy nature and the occasional physical activity.  And then there are those of us who like to challenge themselves to push past our perceived physical limitations and see how far down the rabbit hole we can go.  While this last one is certainly an admirable pursuit, as are the other two, I must say it is the one I most commonly see go sideways.

If you are contemplating taking things to the next level with your training, you must first sit down and realistically assess what you are about to take on.  Next level training is not just about pushing yourself in the gym, but also managing your personal life, your recovery, and your expectations.  It also means knowing when to go low and slow and when to go hard.  The most common mistake a lot of people make is that they think next level means going harder all the time.  But,…

The Highland Games

Last summer, I became intrigued by the idea of learning how to throw heavy things.  As a weightlifting coach with unfortunate limb ratios for competitive weightlifting and a few friends who compete in Highland Games (and blather on incessantly about how awesome it is), I was excited to see if throwing might be a good outlet for my training.  I'm relatively strong, can produce a good amount of power, and have long limbs.  However, I am also relatively small compared to most throwers and therefore do not have a mass advantage.  That leaves me with mostly strength and technique as my assets.  Not yet knowing how to throw and not having a coach other than you-tube was going to make the technique part a bit of a challenge.

I didn't really intend to compete in the Highland Games, just use the throws to keep my training fun and set some backyard PRs, but then a friend of mine in Texas decided to host a Highlander.  A Highlander is a hybrid Highland Games and Strongman competition a…

Training for the Warrior Dash

Over the past couple of years, obstacle course races such as the Warrior Dash have become insanely popular.  Since I first posted about training for the Warrior Dash, I've gotten a lot of inquiries from clients and other trainers about how exactly one should train for the Warrior Dash or similar short distance obstacle course races.  I've heard people tout everything from Crossfit to P90X to not training at all as being the best way to train for one of these races, but I believe there is a middle ground that can serve far more people, especially beginners, without getting too extreme or requiring a lot of equipment.  Obviously, the best training protocol is tailored for the individual, but with a little information, its relatively easy to tweak a program for your own needs and fitness level.

The first time I saw a video of the Warrior Dash on Youtube, I thought to myself, "Those people are crazy."

I also thought, "I want to do that".  
I watched a few mo…