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Wilkes Weightlifting Seminars
Olympic Lifting Seminars

Sunday August 29th
CrossFit Chesapeake
Chesapeake, VA

Sunday September 5th
CrossFit Wilmington
Wilmington, NC

Sunday September 12th
CrossFit Chesapeake
Chesapeake, VA

Sunday October 3rd
CrossFit Blacksburg
Blacksburg, VA

Sunday November 14th
Firebreather Fitness
Scott Depot, WV

If you would like to reserve a Seminar at your gym send us an e-mail or call
757-410-0707

"Thanks so much for visiting us last Sunday.  Everyone had a great time, and we all learned a ton.  You and your sons do a stellar job!

....exceptional!  It's a really good balance of lecture and hands on.  The movements are broken down to easily digestible bits, but not so much that it's difficult to put things back together."
-Amy-CrossFit Blacksburg

"It was great to learn the right way to do these lifts. We learned alot and enjoyed our interaction with you and your sons."

-Mark-CrossFit Lithuim

"It was so good to meet you and work with you and your sons yesterday. I know that everyone who attended the seminar agrees. It was great to have the chance to really focus on our form in a smaller
group atmosphere and take the time to get some one-on-one feedback."

-Sarah- CrossFit Local

The Wilkes family has been involved in Olympic Weightlifting for over ten years and produced national and international champions and competitors.  We call ourselves Wilkes Weightlifting not because we like the sound of our name, but for our unique technique driven style of Olympic lifting.  In our seminars we teach aspects of the Snatch and Clean & Jerk to athletes at any level.  We also address incorporating the lifts into your CrossFit training, as well as training solely for the Olympic Lifts through assistance lifts and programming.  We believe the best way to learn about the lifts is to do the lifts.  We provide hands on experience and coaching to each lifter.
Seminar Day

-Introduction
-Benefits of Olympic Lifting for the athlete
-Aspects of Snatching
-Practical Snatching (Personal Coaching)
-Lunch
-Strength and Programing
-Aspects of a Jerk
-Aspect of Cleaning
-Practical Clean and Jerking (Personal Coaching)

If you want to improve your lifts come to our seminars.  No other Seminar brings 3-4 top level athletes and coaches for the price.  We give each lifter personal attention to their flaws and strengths of each lift.  Coach Wilkes has trained and coached elite level athletes.

UP COMING SEMINARS




If you would like to host a Seminar at your CrossFit send us an email at:
info@crossfitchesapeake.com


The Olympic lifts are a great tool for CrossFit, health and sport.  We usually bring 4 coaches to assist in the teaching of the Olympic Lifts so there is a great amount of practical and one-on-one coaching.  We strive to keep our seminars affordable for everybody.  However, if you notice any change in the cost of our seminars it is due to the distance and travel charges we incur. Thank you.

What your Missin'

"I have known Coach Chris Wilkes for several years in the sport of Olympic style weightlifting. Chris has great knowledge of fundamentals, core development and technique progressions in the teaching of the snatch, clean, the jerk and all the fundamental exercises needed to become a proficient Olympic style weightlifter. Coach Wilkes has produced several national and international weightlifters and truly is an inspiration to our sport. I highly recommend anyone who has the chance be coached and or trained by Coach Chris Wilkes."
    -Mike Burgener of Mike’s Gym

"Quality of Instructor: Top Tier- throughout my military career and as a civilian I have been through many different classes and have had a lot of instruction. Your team was not only very knowledgable but more
importantly they knew how to coach. They were patient and were able to identify errors in techinque and correct them which is the mark of a first rate instuctor.
Content- I felt that you were right on in the amount of detail you covered and the number of lifts we worked, any more would have been overload. Classroom discussions are tough when it comes to physical
activities but I thought you did a good job giving us the theory behind your training methodology."
-J.D.

"I just wanted to drop you a thank you for the training advice you gave at the seminar I attended in Durham.  Last year at regionals I finished last in the final workout which was 30 reps C&J @ 95lbs, 400m run, 30 reps pwr snatch @ 75lbs.  I struggled with every rep of the snatch pressing them out.  It was ugly.  
I competed at the Southeast Regionals this year and while my squat clean still needs some work (140lbs was my heaviest...got 145 and 150 to my shoulders but was unable to stand up out of the squat) the final work out of the weekend  was good revenge for last year.  Our last WOD was 8 rnds of 2 squat snatch (85lbs) 4 push press, 6 C2B pullups and 200m run.  I didn't miss any of the snatches and I was able to comfortably catch them in the squat and stand them up.  I ended up running away with the whole thing to win the final WOD!  I strongly credit this to the amount of O-lifting I've done since your cert.  Specifically I enjoy doing 1x20 EMOM or every 30 seconds @ 70 and 80%.  Sometimes I do 90% but only for 8 minutes.  While my max hasn't gone up since the cert (in fairness I've only attempted a new max once presently @ 105lbs) but I feel confident hitting 80 and 90% of my max.  I have the goal of BW snatch this year (115lbs)!  
In the meantime I will be doing a lot more squatting as well and will be ready to compete for a qualifying spot to the Games next year!"
-Shanna- CrossFit Asheville

"I really enjoyed the seminar.  I am a Crossfit instructor here and I have already used your teachings in my classes.  I LOVE OLYMPIC LIFTING!!! It is my favorite thing by far in any Crossfit workout.  I feel more comfortable with the lifts now that things make sense. I enjoyed how down to earth you and your sons were.  It made things very enjoyable.  I would love to give you some negative feedback...but I don't have any. ....  It was more than worth the money."
-Dana
"I just wanted to thank you for the awesome seminar at CrossFit Fuel last week.  Even though I had attended some Oly seminars in the past I was still having trouble with my technique and I feel that I was really able to clean things up.  Your coaching style when working with the groups made me feel very comfortable and I think that was a great help, too.  I'm still having a hard time believing that I increased my PR by so much on the snatch (+30 lbs) and on the C&J (+50 lbs)!"
-Wil- CrossFir South Philly

"Just wanted to drop you a line and let you know how awesome it was to have you guys in Durham.  The small group dynamic that you and your coaching staff were able to offer was so helpful in starting to build a foundation with the olympic lifts, which had previously been pretty intimidating to complete.  I appriciated the basic knowledge that you shared for the snatch, clean, and jerk, but I was also glad to hear you talk about how there is more than one "right way" as demonstrated by your sons who all have their own slight variation of the lifts, and all perform on an impressive athletic level.  Thanks also for challenging us as CrossFitters to complete the oly lifts with sound form, instead of giving up full range of motion, or otherwise letting our form suffer to get a better time on the clock.  Your feedback was incredibly helpful, and I look forward to working with you guys."
-Mandy


"Attending the Olympic Lifting seminar at CrossFitRVA ... Being in the presence of people with the same passion and drive enabled me to achieve 2 PR’s in a matter of 20 minutes, a body weight overhead squat (115 lbs) and a 145lb clean & jerk. The most memorable part of the day for me was getting the opportunity to watch the Wilkes team perform their amazingly heavy lifts in front of us, including a 415lb clean&jerk. There is no doubt that I will be attending another seminar in the future, big thanks to CrossFit RVA and Chris Wilkes/team for a trip well worth it!"
-Jeannie of Jeannie’s Beach CrossFit

"Before attending your Olympic Lifting Seminar I knew very little about lifting. All my knowledge had come from videos and a poor trainer who was watching the same videos and didn't know more than I did. I had attempted the snatch once and managed to drop the 45lb bar on my foot. From that day to the day of your seminar I had refused to attempt the snatch because I was scared. Not only did I attempt the snatch at your seminar but I successfully lifted more than 45lbs and achieved a personal record. Having coaches watch and instruct on everything from the placement of my feet to the position of my thumbs made achieving the snatch one of my most memorable moments of the day (well, getting told to check my gut was pretty memorable too). It was amazing to see and feel the difference that proper form made! I also achieved a personal record on the clean & jerk (my favorite). The instruction was so detailed, understandable and applicable that it was hard to miss the lift. I can not thank you enough for not only the expertise and the instruction but also the patience and your wonderful family. Although I am a beginner I felt encouraged and safe within the capable coaching of Cody and Coard. Everyone was amazing and I would highly recommend the seminar to all of our clients and my friends."
-Stephanie- Red Piont CrossFit
 

"I have been to 3 of Coach Wilkes' seminars in Richmond; each has been better than the previous one. He brings his sons (who are all accomplished lifters) along for additional instruction (and some exhibition).  At the last one on May 24, 2009, it had been more than 2 months since I did any regular Olympic lifting (I focused on Turkish Get-Ups, pull-ups, and kettlebell snatches). I snatched 85# consistently (a PR, as I have only snatched twice previously, at both of the other seminars), I clean & jerked 135# (most weight I've put overhead to date), and I cleaned (at the end of the day) 185# (again, a PR).  The price and the instruction are both excellent. Looking forward to the next one, Coach!"
-Jason of CrossFit RVA

"Once again thanks for an excellent seminar.  With my background primarily in endurance sport (triathlete) I have tended to look down on weight lifting as an exercise of brute force and ignorance.  This seminar and especially the performance at the end by Coard and Cody changed my ideas completely.  It has made a convert of me to the extent that I identify the beginning of an addiction for lifting.
I would specially  like to express my appreciation and thanks to Coard for his help.  At seminars of this nature it is natural for the attention to become focuses on the upper levels of expertise - the heavy hitters (or lifters).  Coard took the time and effort to help those at the other end of the skills level i.e. me.    His attention and just the right level of encouragement was noted and most appreciated.  It is evident that he is an excellent athlete and has the makings of an excellent  coach like his father (I have seen a lot of coaches in my time ..... your seminar was by far the best run, most informative, the most fun and the best value for money...."
-Bronek

"I wanted to take a moment to thank you and your family for spending your Sunday training with us.  I greatly appreciate the attention and instruction that was provided during the seminar at Vanguard Gym in Manassas.  It’s good to know that I’ve been generally on the right track all this time, and now I know where my problems are and can specifically address them.  Thanks again."
-Jason

Coach Wilkes and sons,
"I really enjoyed the seminar and learned a lot. You guys are patient, knowledgeable, and definitely a class act.  I liked the set-up--small groups with immediate feedback. By comparison, the Level I cert had so many in a group that by the time a coach got around, a participant may have done 20 or more reps. If form was bad, it was ingrained by that time. Coard, thanks for you attention to detail. I left there a lot better than I arrived.  Thanks again. Hope to see y'all again."
-Keith O.

"I would like to say thank you to you and your family for putting on a great Olympic Lifting Seminar.  I was a distance running junkie, and due to tendinitis in my ankles needed a new outlet, thus I am new to Crossfit and weightlifting (6 months) .  Don't think I will ever just run only again.  Anyway, the experience I got from just one day of coaching from you and the boys was priceless.  I wish I could workout at your gym.  I am quite sure my strength and skill level would increase exponentially.  I have a couple of Crossfit specific goals that I am working on right now, but nonetheless, I plan on following your WODS in the near future to continue to work on the lifting skills.  Thanks again for a great seminar."

- Mike

"Thank you so much for the seminar this past weekend in Durham!  It was engaging and highly informative and, most importantly, I've already seen a difference in my lifts at the gym this week.  I tried my best to follow your advice to stop overthinking and focus instead on the physical cues for the movements such as chest up, elbows out, etc.  We snatched on Monday and I felt more comfortable with the movement, hitting my PR much more confidently than before (that confidence must have translated because I also got 10# PRs in the press and overhead squat! that made my week).  I'm looking forward to practicing the lifts and hope to get more training in the future."

-Becky

"I thought it was great.  I took a tremendous amount of information and technique away from it, which was helped by the fact that I had never done snatches before and have only been exposed to C&Js a few times during WODs at the affiliate.  For that reason, I was very interested in getting some instruction from people like you and your sons (since I hadn't had a chance to develop any bad habits) and having the chance to ask questions from experts (our trainers are L1 certified, but have not to my knowledge been exposed to any professional Oly lifting instruction).  I thought your mix of lecture and practical application was right on, and the way you handled progressions was just right.  It was extremely helpful, I thought, to have your sons available to work with the small groups.  No doubt much of the benefit of the instruction would have been lost had we had to rely on a single instructor to make the rounds among 15 students this weekend.  It was a job well done, and I'm hopeful that someday we might be able to bring you up to Quantico to offer some of the same instruction to a core group of our more dedicated CrossFitters.  Vince and I appreciated you and your sons making yourselves available to us on this holiday weekend.  Thanks and Semper Fidelis!"
-Rich of CrossFit Quantico


"Just wanted to say thanks again for the excellent seminar today! You and your son's were not only extremely knowledgeable in your specialty but very friendly, approachable and a pleasure to take advice from. Prior to your seminar I thought I was growing comfortable with Olympic lifting form and technique but quickly realized that my style was much closer to power lifting; Your seminar provided some excellent constructive criticism and base for continuing to grow in each of the movements covered today as well as comfort in taking the bar overhead with much heavier future personal records. Thanks again Coach I look forward to staying in contact and getting future feedback from you!"
-Phil

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