FIT AS FU*K

THE CROSS weightlifting camp 2012

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THE CROSS (Portugal) invites all crosfitters to participate in this amazing CrossFit and Olympic Weightlifting course taught by Ditte Jacobsen and Sarah Troelsen Krarup from Denmark.

The course will focus on olympic weightlifting technique and give you the tools to continuesly improve your lifts in a safe and strength building way. Furthermore, we will be doing CrossFit workouts.

LOCATION:

THE CROSS is situated in beautiful surroundings in Portugal. Itss a 3 hour drive from Porto Airport and 1,5 hour drive from Lisboa Airport.

TRANSPORTATION:

Book a flight to Porto or Lisboa Airport. From Lisboa Airport it’s possible to go to THE CROSS by bus or train. Buses get to Ferreira do Zêzere (6kms from base camp) and trains go to Tomar (20 km from base camp, trains available every hour from Lisboa to Tomar), but THE Cross assures transportations from Tomar and Ferreira do Zêzere to the base camp for free.

From Porto Airport, it would be most practical to rent your own car, as the number of departures by bus or train are limited, and it’s a 4 hour travel by means of public transportation.

NUTRITION

Healthy and fresh home-cooked meals will be served 3 times a day. THE CROSS have their own chef, who makes delicious paleo-inspired meals. All meals (+snacks) and beverages are included in the price.

OTHER ACTIVITIES

THE CROSS is surrounded by stunning nature, and it will be possible to explore the area. You could go for a hill run, a trip on mountain-bike or just take a swim in the lake right next to the villa.

COURSES:

1 WEEK WORKSHOP

When: 31st March-7th April 2012 (easter vacation week)

Price: 580 EUR (accomodation, training, food and beverages). Transportation is not included in the price.

Max number of athletes: 10 for the entire week

Hours of training: 4-6 pr. day (each day will consist of 2 x 2 hours of weightlifting training + 1 hour CrossFit in the afternoon/evening)

Accomondation: THE CROSS is a large vila, and you will have your own room during the entire stay. If you are 2 people traveling together, it will be possible to stay in a double room.

PROGRAM

DAY 1/31. MAR ARRIVAL + short training in the afternoon/evening

DAY 2/1. APR Snatch (am) and Front squat (pm) + WOD

DAY 3/2. APR Clean & jerk (am) and Back squat (pm) + WOD

DAY 4/3. APR Supporting exercises – snatch + strength training + WOD

DAY 5/4. APR Supporting exercises – clean & jerk + strength training + WOD

DAY 6/5. APR Programming/training cycles – combining weightlifting and CrossFit (Rest day)

DAY 7/6. APR Optional weightlifting /CrossFit competition and catch up

DAY 8/7. APR DEPARTURE

–o0o—

SHORT WORKSHOP (2 DAYS)

When: 31. March – 1 April OR 4.-5. April OR 7.-8- april 2012

Price: 200 EUR (accomodation, training, food and beverages)

Max number of athletes: 10 each period of 2 days

Hours of training: 5 pr. Day

Accomondation: For the athletes that come for 2 days, THE CROSS has accomodations just around the corner. THE CROSS pays for one night sleep there but in case you want to come one day earlier or stay one more day, it’s 25€ more per extra night. THE CROSS assures all transportation in the area.

PROGRAM/ DAY 1 AND 2

10-12: Morning weightlifting session

14-16: Afternoon weightlifting session + finisher WOD with barbell

Evening: CrossFit workout

ABOUT DITTE AND SARAH

Ditte (25) and Sarah (32) are both crossfitters from Denmark and have participated in the CrossFit Games (team competition) in 2009 and 2011. Both Ditte and Sarah are LEVEL1 certified CrossFit instructors and have attended several speciality certifications as well (CrossFit gymnastics, powerlifting, olympic weightlifting etc.). Both Ditte and Sarah train olympic weightlifting 4-5 times/week and have participated in several weightlifting competitions.

Ditte studies Sports Science at University of Copenhagen, and Sarah works as business lawyer and has a competition sports background from gymnastics and ballet. Both Ditte and Sarah have several years of teaching experience and they both teach and train at CrossFit Butcher’s Garage in Copenhagen, Denmark.

See the videos from the last CrossFit Camp (spring 2011):

https://fitasfuck.wordpress.com/2011/05/04/video-from-our-stay-at-the-cross-portugal/

https://fitasfuck.wordpress.com/2011/05/05/video-2-from-our-stay-at-the-cross/

SIGN UP: Contact Christian at  azathecross@gmail.com

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