Olympic Weightlifting....

... or as its know in other countries: Weightlifting.

CrossFit is confusing to some people because we use powerlifting, olympic weightlifting, odd object lifting, powerlifting, gymnastics... the list is almost endless.

Not only do we use the main movements but we use accessory movements from each discipline.

The question comes down to what's what?

The Olympic lifts are the Snatch and the Clean and Jerk.

That's it; just two lifts that are competitive lifts at the Olympics.

The accessory lifts for the Snatch are:

Hang snatch
Power snatch
Hang power Snatch
Overhead squat- OHS
Muscle Snatch
Snatch deadlift
High bar Backsquat

...and that's just naming a few!

The accessory lifts for the Clean and Jerk are:

Clean
Power clean
Hang power clean
Muscle clean
Split jerk
Push jerk
Press
Push press
Front squat


This is not a full list there are more but these are the ones you will most often see us use to build your technical ability.

Olympic Weightlifting, in my opinion, is beautiful and technical.

What I love about the Oly lifts is that being strong is majorly important but you have nothing on the Olympic lifts if you don't have technique.

There are many methods of teaching, learning and improving technique.

One of the more popular methods is the Bulgarian method.

My point of reference are from this site.

They have amazing videos about Olympic Weightlifting here and here.

I've had the privilege of being taught by Greg and Aimee who own and run this weightlifting gym in CA.

Their site is very helpful and they are specialist in the field of Olympic weightlifting.

I've also had the great experience of being coached by Fred Lowe and Coach Burgener and his daughter Sage.

You should friend them on Facebook!

I'm enamored with Olympic Weighlifting, I spend hours watching videos, reading and thinking about how to better explain, coach and cue the Oly lifts.

In my opinion the Olympic lifts teach us to move better, they make us stronger and faster.

The Olympic lifts teach us patience, and how to rely on skill because forcing or muscling the Olympic lifts has little pay off in the big picture.

One of the most satisfying feelings has nothing to do with how much weight is on the bar, it's the feeling of the movement flowing together.

That feeling of the bar just moving from the floor to overhead in one seamless movement.

All the moving parts of your body controlling that barbell just came together long enough and with the strength to make the magic of the movement happen!

You've just earned that weight on the barbell, it's an amazing feeling.

If Olympic Weightlifting intimidates you, or if you have questions... please don't hesitate to ask me!




Jennifer Conlin

Perfect Practice

"I'm still warming up..."

"I'm just practicing..."


This is often the response I get after I cue someone that is practicing a movement with a PVC pipe, or working on a body weight movement.

Using little or no weight is not a good reason to be doing a movement poorly.

It is also not a good excuse to not attempt to fix it.

It's actually the perfect time to perfect, change or improve your technique.

Vince Lombardi once said,

"Practice does not make perfect. Only perfect practice makes perfect."

If you're going to work on something do it right.

Anything less than correct is just wasted time, and wasted energy.

Don't miss any chance to improve your movement!







Jen Conlin

Member Spotlight: Carson!

You may have seen 10 year old Carson and his parents, Ben and Chris Napierski cheering members on during the Open's WODs on Friday nights.

Seeing Carson and crew show up, just to be supportive of others, always strikes me as pretty awesome.

Just by being there, Ben and Chris are teaching Carson the importance of being involved in a community, and cheering for others, when they need it most.

Good parenting is clearly rubbing off on Carson, who is a regular at Legitimus, and is always eager to learn new things.

Aside from being front and center for WODs, and an amazing cheerleader, Carson also loves helping out one of his biggest fans, Coach Jen.... who had this to say about him:

"My assistant Carson, or as I like to call him, "Carhart," is not only an amazing athlete he's a hard worker. When Carhart isn't WODing, he is helping me set up for class and clean the gym. He's like my part time assistant coach, I leave him in the middle room with some other kids who are both older and younger than him, and he teaches them to squat and do Burpees. Then he reports in to me and we set up a workout that he goes out and coaches.

Since we don't have a CrossFit Kids program yet, Carson trains with me and two other boys that are older then him. We meet twice a week and he puts it all out. The two other boys are older and faster than him, but he does not let that get him down, he just fires it up and gives it all he has!

I have big plans for Carhart's future, and he has bigger plans. I hope he has some time for the plans I've made for him; like going to the CrossFit Games in a few years, and becoming a coach. We will see what he thinks of my plans, and if while becoming the President he has time to train, I'll happily be his coach."

Obviously Jen knows a good athlete when she sees one, and she thinks Carson has what it takes.... so be nice to him!

When he becomes a World Class Games Competitor you'll be able to say you knew him way back when!

Member Spotlight Monday: Matt Eucalitto

Firebreather and one of Legitimus' very first members, Matt Eucalitto, has a CrossFit story unlike any other in our gym.

In 2008, Matt used the main page workouts and a local track to teach himself the sport of fitness.

He began with box jumps on picnic tables, and Filthy 50's in the grass, before eventually dragging his wife Erin (kicking and screaming) to join him.

In the beginning, instead of letting Erin use a band for pull ups, he would hold her feet; letting go little by little, until she was finally doing them on her own.

That's how Matt is; happy to lend a hand, and help others improve (even if they are yelling at him while he does it).

Matt's lifts and form are incredible, his metcons quick, and his determination rock solid.

When asked how it is even humanly possible to workout so efficiently, Matt laughs and brushes it off; saying he just wants to get the WODs over with... the faster he works, the faster he can go home.

Easier said than done for most of us.

But not Matt; who is famous for shutting off his brain (which he credits to being a long time swimmer), and going balls to the wall until the very last second.

Matt's favorite WODs are heavy weight or long metcons... ones where he can put his super human strength to the test.

Most people would be surprised to know that Matt is a big foodie and will eat anything you put in front of him, day or night, no questions asked (sorry Paleo peeps).

It is amazing (and kind of annoying), that he is so freakishly strong, and that everything CrossFit related comes so easily to him.

In fact, he has placed in the Top 3 Males in our box for all 3 weeks of the 2012 Open WODs ; making him an athlete to be admired, and chased by the competitive males.

Matt embodies the type of person you'd want to WOD with; he is selfless, supportive, and quick to point out other's strengths, instead of his own.

Be sure to say, "Hi," to Matt if you see him around the box (translation: wave at him while he is lapping you, don't feel bad, he does it to all of us)!

Don't Be Afraid To Take a Zero!

Taking a zero makes you a hero! WHAT???

If you're doing the open WODs and you suddenly find you can't do one or more of the movements because you just have not mastered that skill, or because you have a physical limitation; taking a zero on your Reebok CrossFit score does not mean that you have not accomplished something amazing.

It's just like every other WOD you do... you work hard, give what you've got, and stand proud when all is said and done.

Modifications and scaling due to physical limitations or skill/ability make you smart, wise and someone to look up to.

For example, Jillian Cook did 86 burpees in 7 minutes for WOD 12.1 (making her the 2nd highest scoring woman in the box), but happily took a zero for WOD 12.2.

Jillian knew that the snatch ladder workout could potentially re-injure her shoulder, and decided to sit last week's WOD out, as a pre-caution.

When asked about this, Jillian said;

"I want to be CrossFitting in 20 years. I don't want one WOD to make me re-injure myself. I know my body, and this competition is not that important to me."

Make sure you are taking time to evaluate the WOD and your own personal strengths, weaknesses, and limitations; like Jillian did.

Egos need to be left at the door so we can make physical and emotional gains.

Keep a healthy prospective on what we are doing here, we are not saving the world, we are working out and having fun!

Your health, fitness and safety are far more important and motivating.

Be smart and wise....I'm proud of you for showing up!

Now that's a score!






- Jennifer Conlin

12.2 in Review

(First, before you read about 12.2... could you spare a minute to VOTE for Legitimus as your favorite place to work out???)


Last weekend the Legitimus Open's competitors completed a killer snatch ladder... and everyone did amazing!

The workout:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

The snatch is not a movement that we have worked on much lately at CFL (except in Weight Lifting Club), so it is awesome that our crew came out in full force to give it their best shot anyway!

It was really cool to see everyone step outside of their comfort zone and just go for it!

Congratulations to all competitors on a great job... especially to our top 3 Male and Female Competitors!

1. Dave Fichera (67 reps)
2. Mark Izzo (63 reps)
3. Matt Eucalitto (61 reps)

1. Erin McKenna, Courtney Grant, Amanda Beaudreau (60 reps)

(Three way tie for the ladies!)


WOD 12.3 will be released tonight at 8 pm EST and we cant wait to see what CrossFit HQ has in store for us this week!!


(Psstt...not to be annoying, but... DID YOU VOTE YET??)

Member Spotlight Monday: Matt Keefe

If you haven't met new member Matt Keefe yet, it is probably because you like to sleep in.

Matt has attended the 5:30 am class religiously since joining Legitimus in December.

In the past two months, Matt has locked down a pretty impressive rowing technique.

He is eager to perfect his lifting form (specifically the deadlift), and takes cues and direction like a pro.

Matt is a regular at the early bird class so he can get to work at his family dental practice, which is located across the street from the Canton Green (or about 800m from Legitimus).

Canton Valley Dental has been in Canton for 30 years, and is devoted to comprehensive and preventive patient care, designed to give you and your family the best possible treatment in a comfortable and caring setting.

Be sure to say, "Hi," and introduce yourself to Matt if you happen to see him around the box!