Weightlifting: As prescribed By Koach Kody

As some of you may know, Coach Peter has recently shifted the programming at Stay Classy to focus on weightlifting.  Aside from being excited, here are a few things you should expect as you attempt to perfect the clean & jerk and snatch.


+More volume-

If performed correctly, the clean & jerk and snatch are two of the best total body exercises out there.  Every muscle is needed on every rep to ensure correct movement. Additionally, moving more efficiently on your lifts will positively impact how much weight you will be able to move.


+Watch your back-

From pull to catch, a good clean or snatch takes less than a second, leaving no time to think about your movementwhich can leave some muscle groups doing more work than they should.  This leads to premature isolated musclefatigue, making it impossible to maintain sound movement, and that leads to injury.  Pair that with tight muscles due toextended periods of daytime sitting, and you’re asking for trouble.  To help alleviate the problem, take extra care in your warm up, paying special attention to mobility.


+Aches and Pains-

When switching the focus of training, you can expect toexperience some minor aches and pains.  With our shift to weightlifting, you can expect a little extra joint and muscle soreness too.  Listen to your body when it comes to loading the bar.  If it feels TOO HEAVY, it probably is.  If it feels REALLY HEAVY, you should tighten up your body like never before and rep it out.  



There is no quicker way to improve your ability to perform correct technique during the clean & jerk and snatch, than to increase mobility throughout all axis of motion in the body.  Show up early and mobilize.  If you don’t know how, ask a Coach.  Do this, and you will experience levels of gain in weightlifting like never before.


Weightlifting can help you improve your speed and coordination, which will translate directly into yourCrossFit workouts. Not to mention, the pursuit of lifting heavy weights overhead solicits a fantastic physiological response in your body (gains).  


Take advantage of the environment at Stay Classy, have fun, and train hard.




+Koach Kody-




Be The Best YOU - Coach Kody Lindsey

“There is nothing noble in being superior to your fellow man; true nobility is being superior to your former self.” -Ernest Hemingway

Have you ever wanted to improve something about yourself, but didn’t know where to start?  Have you ever felt like you had more to give, but didn’t know where to direct your efforts to yield results?  What about feeling like you just aren’t as good as you know you can be?

You aren’t alone.

It can be pretty intimidating to look around and see the amazing things that people can do.

Personally, I have encountered moments of wanting, with no idea how to get to where I wanted to be, or even where or how to start.  I have looked around the gym with envious eyes, wishing I could do what others were doing.  I was killing my bodypushing harder than I should, all for the glory of posting the top score of the day.  I wanted more weight and faster times on the workouts and I wanted it immediately, but the progress was just not coming fast enough for me. And I hated it.

Aside from being frustrating, it downright hurt to think that I wasn’t able to do what my mind wantedother people were making it look so damn easy!  It hurt to know that I wasn’t good enough for my own standards.  I would leave the gym, not with my head held high in celebration of my personal records for the day, but in disgust that I didn’t set the best score.  I always gave everything I had, often times leaving the gym with bodily hurt as a result. I couldn’t allow any happiness in my accomplishments because I didn’t perform to my elevated standards.  I just wasn’t happy with anything unless I was the best; which was a rarity, and it totally consumed my life.

The constant comparison to others took its toll.  I quickly became frustrated, which turned into anger.  It spiraled out of control to the point where I lost interest in the healthiest and most consistent thing in my life, the gym.  The place that made me the happiest turned in to my enemy because I was putting unfair pressure on myself.

It could have been the encouragement of others, or the sudden realization that comparing myself to others was a silly.  Probably both.

Somewhere along the way, I realized that my true competition was looking back at me in the mirror.  Thething getting in the way of progress was my own mindset and attitude. Only when I let go of the notion that I was in competition with others and realized I only had to beat myselfdid I start to truly understand how I could perform to my true capabilities.

I’ve come to realize I’ll never set a world record squat or become among the “Fittest on Earth.” (CrossFit Inc.)  I’ll never set records in a timed mile run or be able to perform the most burpees out of anyone in a 7-minute period.  I won’t even be a better CrossFitter than the majority of those currently competing.

But it’s ok.  I’m smilin’ big.

‘Cause I’m better than I was yesterday.  And I’ve been able to say that for a while now.

Your Friend,

Kody Lindsey



C.rossFit C.ulture C.ommunity C.ompetition C.lassy

C.rossFit: CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness.

C.ulture: a way of thinking, behaving, or working that exists in a place or organization

C.ommunity: a group of people who live in the same area and/or have the same interests

C.ompetition: the act or process of trying to get something that someone else is trying to get

C.lassy: A common grounds where crossfit, culture, community, and competition consistently crash together to create an energy and daily experience dedicated to the better development and growth of your unique being.

Stay Classy CrossFit exists to breath the best +hour of your daily routine out of you.  We are just like you and this space is curated in such a way to push each other to be the best versions of ourselves.  From our Co-Founders vision to our newest Newbies goals, we are here to help one another raise the bar in the box (the gym) and in life.  We believe in change, we fight for the uncomfortable, and trust in the accountability of our friends and family that growing together is better than solo.  CrossFit is our core connector.  Culture is who we are.  Community is how we do it.  Competition is what we do.  Classy is why we Stay.  

Blogs…do people really read these!?  It’s been 3 years since we have had this website and this is the 1st time we have considered really going in on creating content for our blog. I personally question the value of them, so if we are going to present information and publish it on the world wide web, we better put out some quality information that will serve and challenge our fellow man.  With that in mind, it is our hope that the contents found on this blog represent more than words, but a mindset and mentality that gives you insight on how our “C’s” can be your “C’s” no matter what stage in life you’re at and no matter where you are in the world...Find your C.lassy ;)   I can guarantee that some of the content will be weird.  I can promise that it will be from the heart and as honest as we can deliver it.  We’ve been building this within our walls for the past 3 years and it’s time to share it out loud.  We look forward to the journey together, and with that, C.heers to new horizons...