DeMarco’s Growlery seeks to combine the most effective training principles to create a system for developing optimum fitness and athleticism.
CrossFit extols the notion of constantly varied functional movements performed at high intensity – exercise in the way the body was designed to move, as efficiently, effectively and quickly as possible to achieve the goal of broad, general and inclusive fitness.
Westside Barbell, a powerlifting gym run by Louie Simmons, advocates the conjugate method, a system based loosely on the traditional strength training of the former Soviet Union. This program focuses on basic compound movements such as the squat and deadlift, combining days of maximal load with dynamic effort sessions using lighter load and higher speed.
Rudy Nielsen, owner of Outlaw CrossFit in Alexandria, VA, provides this hybrid programming for us. His goal is to combine the two systems with sprint interval work and plenty of Olympic lifting, while plugging in specific weakness-busting elements in 3-6 week waves. He has an extensive strength and conditioning background, in addition to a USAW Level 2 and various CrossFit certifications: Level 2, Olympic Lifting, Powerlifting (which is held by Louie Simmons at Westside Barbell) and Gymnastics.
This class will be coached by Laura DeMarco, who has been following this style of programming while training for the 2010 CrossFit Games, where she placed 22nd in the world. Most recently she placed third in her weight class at the 2010 USAW/CrossFit Open. She is also a Level 2 CrossFit coach and CrossFit Nutrition certified.
Still wondering what all that means? Take a look at the workouts on the main page to get a better idea of what the program looks like on a day to day basis.