cf-DC-w Lifting Ladder

Hey CFDC members,

Two of our coaches — Jon Cybulski and Leah Fae Cochran — have qualified to compete at the 2015 American Open in Reno, NV this coming weekend. Jon and Leah will be taking the platform alongside Olympians, top international lifters, and some of the strongest athletes in the country, and we’re unbelievably proud of them both!

However, unlike last year’s American Open, which was conveniently held here in Washington, DC, this year’s venue in Reno imposes a number of additional expenses (travel, lodging, meals, etc) on local lifters.

To support Jon and Leah in their endeavor, and show some solidarity through the lifting of heavy barbells, we’d like to invite all of you to join us for a special Olympic lift-based workout to raise money for their travel expenses.

Date: Saturday, Dec 12, 2015, 1pm to 4pm

Location: H Street

Format: Snatch Ladder, followed by a Clean and Jerk Ladder

Entry fee: $10

Additional donations of any kind are also welcome!

To Sign-Up and take part in this truly unique workout, click the following link which will take you to the Eventbrite page set-up specifically for the event, and fill in your registration info.

cf-DC-w Lifting Ladder Fundraiser

(copy&paste address: https://www.eventbrite.com/e/cfdcw-lifting-ladder-fundraiser-tickets-4925860381)

WORKOUT FORMAT
There will be two events per gender. Ladies will get things started at 1pm with the Snatch Ladder, which, after a short break, will be followed by the lady’s Clean & Jerk Ladder. Men will follow in the same format (Snatch Ladder, a short break, then the Clean & Jerk Ladder). Score for each participant will be the combined weight of the best two lifts from each ladder.

Snatch Ladder

• Weights:
  • Women = First bar loaded with 53 lbs, with successive bars loaded at increasing 5lb increments for the first 9 lifts, then in 10lb increments for the final 6 lifts (15 potential lifts total)
  • Men = First bar loaded with 75lbs, with successive bars loaded at increasing in 5lb increments for the first 5 lifts, then in 10lb increments for the final 15 lifts (20 potential lifts total)
• Each athlete has 60 seconds to Snatch the weight, and may attempt the weight as many times within the 60sec as needed to complete the lift.
• On *CHANGE* signal, each athletes has 30 seconds to rotate to next bar and set up.
• On *LIFT* signal, the athlete may attempt the next barbell attempt.
• Athletes stop when s/he cannot lift the weight within the allotted 60 second period.

Clean and Jerk Ladder

• Weights:
  • Women = First bar loaded with 63 lbs, with successive bars loaded at increasing 10lb increments for 15 potential lifts
  • Men = First bar loaded with 95lbs, with successive bars loaded at increasing in 10lb increments for 20 potential lifts total
• Each athlete has 60 seconds to Clean and Jerk the weight, and may attempt the weight as many times within the 60sec as needed to complete the lift.
• On *CHANGE* signal, each athletes has 30 seconds to rotate to next bar and set up.
• On *LIFT* signal, the athlete may attempt the next barbell attempt.
• Athletes stop when s/he cannot lift the weight within the allotted 60 second period.

**UPDATE**
**Friday, Dec. 11**

On the eve of the Lifting Ladder, we’re here to provide a few more details to the curious and excited. Below is a schedule for the day’s event, a list of the weights provided, and a note on how we will accommodate those who successfully complete any of the ladders.

SCHEDULE:

• 12:30-1pm = Warm-up for Women’s Ladder
• 1-2:15pm = Women’s Ladders (Snatch first, 10min break, then Clean & Jerk)
• 2-2:30pm = Warm-up for Men’s Ladder
• 2:30-3:45pm = Men’s Ladders (Snatch first, 10min break, then Clean & Jerk)

PARTICIPANT ORDER:

Participants will line-up as desired at the start of each ladder – there is no assigned starting position or order of athletes, nor does the order for the C&J ladder have to mirror the order for the Snatch ladder. Each lifter will be on their own as they proceed through the ladder, but may ask another participant to follow them through and help coach, watch the clock, keep track of their lifts, etc.

WEIGHTS:

A table of the bar weights is included below, but we will have *extra* bars set-up and ready for anyone who completes the ladder as provided. These lifters will move to an extra bar, and will continue taking attempts at that bar – increasing in 10lb increments – for as long as they are successful (extra weights will be provided, but lifters may be responsible for loading the weight onto their bars).