July 8 2013
Welcome to a brand new week!
This Saturday we’re having a Ladies Only muscle up clinic at 9am. We’ll cover everything from conceptual to practical elements so that everyone has a clear understanding of how to do a muscle up and what to work on to get one. Even if you’re on a band for pull ups this class will help you.
Next week our programming model will be changing to focus on Strength. As such you’ll see a little more consistency with workout formats, we’ll be squatting a percentage program, and we’ll be progressing the weights in our Oly lifts. Starting next week we’ll be testing 1RMs and baseline WODs to help give us a good starting point. I cannot stress how important this data is – The entire gym’s programming shifts based on the results we observe from the programming. If we don’t have a good baseline starting point then we can’t objectively say how the program has worked. And yes, I geek out on the objectivity of CrossFit and its ability to produce quantifiable results for large groups of athletes.
This past weekend I was chatting with our long lost coach Noah, who is doing very well in Colorado and will be visiting home in the next week. Noah has started a new squat program doing Low Bar Box Squats and I’m finishing up a cycle of High Bar Back Squats. There has been a lot of talk among CrossFit coaches as to the most effective and transferable types of movements to do. That is – what magical movements should I do to get the most bang for my buck and get better faster? This is going on especially with the Squat.
Just then it occurred to me why I love CrossFit so much. In most sports there is a definite competition day and there is an absolute “best way” to prepare for that competition. Powerlifting is about the Squat, Deadlift, and Bench Press – if you decided to take 6 weeks and prepare run a half marathon you would be at least 6 weeks behind your competition in Powerlifting. CrossFit is different. If we’re trying to be competitive we need to look at our strengths and weaknesses and figure out how to get better faster – true. But, most of us aren’t trying to be competitive at a Regional or National Level. Most of us are just trying to improve little by little, incrementally until one day in the not so distant future a brand new member asks for your advice because you’re such a badass.
The beauty of CrossFit is that it is so all encompassing that we never lose out or fall behind. As long as we are consistent with our training, as long as we follow some plan through to its end, we will improve in CrossFit. Right now Noah is getting a stronger posterior chain while I’m improving my Olympic style squats. Somewhere someone is getting great at gymnastics movements while another is improving their burpees. I don’t have to stress about how great so and so is getting at whatever – I’m getting better at what I’m focusing on now, later we’ll focus on something else. Never boring, never falling behind, always improving.
– Rant over, now for a chipper –
Open Test via CFNE
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20 Step Down)
40 Toes to Bar
20 Cleans (115,75#)
20 Jerks (115,75#)
10 Snatches (115,75#)
10 Muscle Ups
It might get pretty tight in the gym today. We’ll do our best to keep things running on time and smoothly.
Comp Work – 4:30P, 5:30P ONLY
This is the final week of the comp work cycle. Hit the lifts.