Did you know that JR CrossFit is home to Waco’s only USAW sanctioned Barbell club? Waco Barbell is led by Coach Jason Mitoke, and it focuses on using Olympic lifting to get stronger, faster, and more powerful. For this week’s blog post, we talked with Coach Jason about what Waco Barbell is, how it differs from CrossFit, and much more.
For those unfamiliar, can you give a brief explanation of what Waco Barbell is?
Waco Barbell is a USA Weightlifting sanctioned weightlifting club. We do weightlifting for the sport of weightlifting as seen in the olympics. We are not powerlifting/bodybuilding/ or Crossfit. We operate as a traditional weightlifting gym which means you can come anytime during practice hours and hit your lifting for the day. There is always a coach there to give you cues, corrections, and explain the movements for the day, but we do not operate as a “class” style gym.
How does Waco Barbell differ from CrossFit workouts? How can it be incorporated in addition to CrossFit workouts?
Waco Barbell or weightlifting is different from Crossfit workouts as we only focus on getting stronger and more technically sound at the 2 lifts completed in meets, the snatch and clean and jerk. We also do a good amount of squats, pulls and accessory work, but, all of these are aimed at one goal, improving the competition lifts. In a weightlifting meet, the goal is to put as much weight as possible overhead between snatch and clean and jerk so our training and programming reflects this goal. We do not do individualized programming but each lifter’s weak areas are addressed and the daily program will be modified to help correct these deficiencies as every lifter is not the same.
What sort of prerequisites are required for joining? Could someone with any skill level join?
All skill levels and ages are welcome to join. The only prerequisite is a 1 or 2 day assessment to ensure it is safe for the lifter to complete a snatch or clean and jerk and they have the ability to follow instructions and listen to coaching.
For someone interested in joining Waco Barbell, what should they do? How much does it cost?
For anyone interested in joining you can contact Waco Barbell owner Jason Miotke via text or call at 228-669-4118 or message Waco Barbell on Facebook or Instagram. The cost for unlimited practice sessions Tuesday-Saturday for someone not a JR member is $100 a month. The cost for someone to come not a JR member to 1 practice a week is $25 a month. For pricing for JR Crossfit members, just ask any of the JR coaches.
The last thing to note is that although we do weightlifting for the sport of weightlifting, not all members do weightlifting to compete in meets. We also work with Crossfitters to improve their technique for Crossfit, help youth lifters to build better body awareness/balance, learn discipline and work ethic, and we help athletes get stronger for sport. We also have many members that just do weightlifting for fun.