Miles Wydall Weightlifting

All the best to all the Crossfitters I work with at Cougars at the Crossfit Regionals this coming weekend

http://games.crossfit.com/article/2012-regional-preview-australia

Have a look at this and compare to your technique

• As long a pull as possible – No he is not trying to pull very slow – its just very heavy !
• Very fast under bar to front squat
• Very fast Short dip and drive
• Very fast under bar in jerk

States

There was some good results from the states

http://www.awf.com.au/resultsrankings/rptcompresults.aspx?compid=91

I was particularly please with

Josh’s PB’s and 6 out of 6
James’s huge 170 total  and 11kg PB  - not bad at 55kg BW and 15years old
Joe winning the 77 Class
Luke winning best Male lifter
Linz’s 112, 140 and 7kg PB under pressure
Rob’s  10kg PB and 6 out of 6

James 100Kg Clean and Jerk

Luke in the local paper

http://www.baysidebulletin.com.au/news/local/news/general/luke-has-sights-set-on-2014-games/2539255.aspx

FILEX Fitness Expo in Sydney

More Photos

Spend 20 min and watch this great footage

Damo PB Front Squats for 5 at the weekend 225×5 230×5

Team for 2012 Oceania Youth/Junior/ Senior Weightlifting Championships

http://www.awf.com.au/news/singlenews.aspx?newsid=205

Damo pb back squat 265 kg x 5

States
Please Remember to send in your entry form for States

Results AWF Club Tournament

http://www.awf.com.au/resultsrankings/rptcompresults.aspx?compid=75

There were some great results from this Tournament -

Josh’s 6 out of 6 and PB total
James 94 CJ and PB Total
Julian’s great technique in his first national comp.
Jordan’s 6 out of 6
John’s very close 102 snatch
Nat’s 110 CJ
Jon’s 114 CJ
Jamie’s and Darcia’s solid first National Comp performance
Luke 128 snatch and PB Total
Linz’s 110 Snatch and PB total
Ben’s 161 CJ and PB total for the year
Damo’s 170, 215 and 6 out of 6
Robs 115 CJ and 2nd in the 105+

Oceania’s 
6 people have been selected to represent Australia at the Oceania’s
Damon Kelly 105+Kg
Ben Turner 69Kg
Luke Gardner 105Kg
Jamie Osborne 62Kg unofficial Reserve

James Norman 56Kg
Josh Wu 56Kg

Full Results – QWA League and Masters League Round 1 on 18/02/2012

http://www.qwa.org/news/files/QWALeague2012Round135.pdf

Well done to all the winners
Div 1 – Damon Kelly
Div 2 – Linzey Beister
Div 3 – Thomas Rech
Div 4 – Joseph Reweti – with Jonathan Coy close behind

Benjamin Shaw – 94Kg class – PB Snatch of 95Kg, up by 3Kg
Benjamin Shaw – 94Kg class – PB CJ of 122Kg, up by 2Kg
Benjamin Shaw – 94Kg class – PB Total of 217Kg, up by 5Kg

James Catlow-Elliot – 47Kg class – PB Snatch of 27Kg, up by 2Kg
James Catlow-Elliot – 47Kg class – PB CJ of 35Kg, up by 3Kg
James Catlow-Elliot – 47Kg class – PB Total of 62Kg, up by 5Kg

James Norman – 56Kg class – PB Snatch of 67Kg, up by 3Kg
James Norman – 56Kg class – PB CJ of 91Kg, up by 2Kg
James Norman – 56Kg class – PB Total of 158Kg, up by 5Kg

Jonathan Coy – 94Kg class – PB Snatch of 90Kg, up by 5Kg
Jonathan Coy – 94Kg class – PB CJ of 110Kg, up by 5Kg
Jonathan Coy – 94Kg class – PB Total of 200Kg, up by 10Kg

Joseph Reweti – 77Kg class – PB Snatch of 85Kg, up by 5Kg
Joseph Reweti – 77Kg class – PB CJ of 105Kg, up by 7Kg
Joseph Reweti – 77Kg class – PB Total of 190Kg, up by 12Kg

Korey Watson-Watt – 69Kg class – PB CJ of 87Kg, up by 1Kg

Linzey Beister – 105Kg class – PB Snatch of 107Kg, up by 5Kg
Linzey Beister – 105Kg class – PB CJ of 137Kg, up by 5Kg
Linzey Beister – 105Kg class – PB Total of 244Kg, up by 12Kg

Samuel Rech – 105+Kg class – PB Snatch of 80Kg, up by 5Kg
Samuel Rech – 105+Kg class – PB CJ of 95Kg, up by 5Kg
Samuel Rech – 105+Kg class – PB Total of 175Kg, up by 10Kg

Thomas Rech – 105Kg class – PB Snatch of 90Kg, up by 4Kg
Thomas Rech – 105Kg class – PB CJ of 115Kg, up by 5Kg
Thomas Rech – 105Kg class – PB Total of 205Kg, up by 9Kg

Qualifying for States

The qualifying period for the Queensland Senior Championships is 13th April 2011 – 13th April 2012. The minimum standard for entry in the Queensland Senior Championships is AWF D Grade. The qualifying period for the Queensland Junior Championships is 27th July 2011 – 27th July 2012. The minimum standard for entry in the Queensland Junior Championships is AWF E Grade. There is no minimum qualifying standard for Queensland Under 15, Youth, School, or Masters Championships.

So

Link to Gradings

Comps Left to qualify

10 Mar – JME Qld Club Challenge- Cougars
23 Mar – AWF Club Tournament Hawthorn, Melbourne, VICTORIA

There was an awesome atmosphere at the 2012 “Again Faster” Hard’nup Challenge.

Results

http://www.awf.com.au/news/singlenews.aspx?newsid=188

Everybody got a PB

James PB Snatch  PB Clean and Jerk 66,90
Josh PB Clean and Jerk 90
Luke PB Snatch and PB Clean and Jerk 128, 170
Linz PB Snatch and PB Clean and Jerk 105, 135
Joseph PB Snatch and PB Clean and Jerk 83, 102

A big thank you to Angie, Ben and Damo that helped with the coaching of the Cougars and CFB Team

Camille LEBLANC-BAZINET 58Kg, 76, 91

The rest weeks are important – don’t train hard during them – just do the rest week program

8 Signs You Are Overtraining From Marks Daily Apple

One of the comments to this article was as follows

“I had a bout with overtraining this past December.  I was trying to do an  8-week Olympic Weightlifting cycle and CrossFit workouts all at once.  I hit  rock bottom after the 8-weeks was over.  My performances went downhill towards  the end of the cycle.  I did not feel like training at all, was tired all the  time, and my body just ached.  This threw the red flag my way and I researched  overtraining syndrome and that is exactly what was going on.

Since then, I have cut my training in 1/2 and feel so much better.  Less is  more for me.”

1. You repeatedly fail to complete your normal workout.

I’m not talking about normal failure. Some people train to failure as a rule, and that’s fine. I’m talking failure to lift the weights you usually lift, run the hill sprints you usually run, and complete the hike you normally complete. Regression. If you’re actively getting weaker, slower, and your stamina is deteriorating despite regular exercise, you’re probably training too much. Note, though, that this isn’t the same as deloading. Pushing yourself to higher weights and failing at those is a normal part of progression, but if you’re unable to lift weights that you formerly handled with relative ease, you may be overtrained.

2. You’re losing leanness despite increased exercise.

If losing fat was as easy as burning calories by increasing work output, overtraining would never result in fat gain – but that isn’t the case. It’s about the hormones. Sometimes, working out too much can actually cause muscle wasting and fat deposition. You’re “burning calories,” probably more than ever before, but it’s predominantly glucose/glycogen and precious muscle tissue. Net effect: you’re getting less lean. The hormonal balance has been tipped. You’ve been overtraining, and the all-important testosterone:cortisol ratio is lopsided. Generally speaking, a positive T:C ratio means more muscle and less fat, while a negative ratio means you’re either training too much, sleeping too little, or some combination of the two. Either way, too much cortisol will increase insulin resistance and fat deposition, especially around the midsection. Have you been working out like a madman only to see your definition decrease? You’re probably overtraining.

3. You’re lifting/sprinting/HIITing hard every single day.

The odd genetic freak could conceivably lift heavy, sprint fast, and engage in metabolic conditioning nearly every day of the week and adequately recover, without suffering ill effects. Chances are, however, you are not a genetic freak with Wolverine’s healing factor. Most people who maintain such a hectic physical schedule will not recover (especially if they have a family and/or a job). Performance will suffer, health will deteriorate, and everything they’ve worked to achieve will be compromised. Many professional athletes can practice for hours a day every day and see incredible results (especially if they are using performance enhancing substances), but you’re not a professional, are you?

4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.

When a sprinter or a power athlete overtrains, the sympathetic nervous system dominates. Symptoms include hyperexcitability, restlessness, and an inability to focus (especially on athletic performance), even while at rest or on your off day. Sleep is generally disturbed in sympathetic-dominant overtrained athletes, recovery slows, and the resting heart rate remains elevated. Simply put, the body is reacting to a chronically stressful situation by heightening the sympathetic stress system’s activity levels. Most PBers who overtrain will see their sympathetic nervous system afflicted, simply because they lean toward the high-intensity, power, strength side.

5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.

Too much resistance training can cause sympathetic overtraining; too much endurance work can cause parasympathetic overtraining, which is characterized by decreased testosterone levels, increased cortisol levels, debilitating fatigue (both mental and physical), and a failure to lose body fat. While I tend to advise against any appreciable amount of endurance training, chronic fatigue remains an issue worthy of repeating. Being fit enough to run ten miles doesn’t mean that you now have to do it every day.

6. Your joints, bones, or limbs hurt.

I’m unaware of any clinical tests that can identify overuse injuries specifically caused by overtraining, but don’t you think that pain in your knee might be an indication that you should reassess how you exercise that knee? In the lifts, limb pain can either be DOMS (delayed onset muscle soreness) or it can indicate poor technique or improper form; DOMS is a natural response that should go away in a day or two, while poor form is more serious and can be linked to overuse or overtraining. With regard to endurance training, if you creak, you wince at every step, and you dread staircases, it may be that you’ve run too far or too hard for too long. The danger here is that your daily endorphin high has over-ridden your natural pain receptors. You should probably listen to them more acutely. I tuned them out for longer than I should have and it cost me my career as a marathoner (so I got that going for me, which is nice).

7. You’re suddenly falling ill a lot more often.

Many things can compromise your immune system. Dietary changes (especially increased sugar intake), lack of Vitamin D/sunlight, poor sleep habits, mental stress are all usual suspects, but what if those are all locked in and stable? What if you’re eating right, getting plenty of sun, and enjoying a regular eight hours of solid sleep each night, but you find yourself getting sick? Nothing too serious, mind you. A nagging cough here, a little sniffle or two there, some congestion and a headache, perhaps. These were fairly normal before you went Primal, but they’ve returned. Your immune system may be suffering from the added stress of your overtraining. It’s an easy trap to fall into, simply because it’s often the natural progression for many accomplished athletes or trainees looking to increase their work or improve their performance: work harder, work longer. If you’ve recently increased your exercise output, keep track of those early morning sore throats and sneezes. Any increases may indicate a poor immune system brought on by overtraining.

8. You feel like crap the hours and days after a big workout.

Once you get into the swing of things, one of the great benefits of exercise is the post-workout feeling of wellness. You’ve got the big, immediate, heady rush of endorphins during and right after a session, followed by that luxurious, warm glow that infuses your mind and body for hours (and even days). It’s the best feeling, isn’t it? We all love it. What if that glow never comes, though? What if instead of feeling energetic and enriched after a workout, you feel sketchy and uncomfortable? As I said before, post-workout DOMS is completely normal, but feeling like death (mentally and physically) is not. Exercise generally elevates mood; if it’s having a negative effect on your mood, it’s probably too much.

Damo 280kg x3 back squat equal PB