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Baseline & Additional Programming

2/22/2016

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"Baseline & Additional Programming "

The official "Crossfit Open Season" has begun! This is a great opportunity for both the competitor and the everyday Crossfit athlete to get a baseline and seek to improve weaknesses. The "Crossfit Open" is a great testing ground to see where we all stand. Based on the results from the open, athletes can get an idea of what to be working on improving. As much as we think there is some "secret program" out there, it essentially comes down to getting yourself well rounded as an athlete. Triage or prioritize your "goats"and slowly peck away at them. When you take on the task of doing extra work towards your weaknesses, go into it with the mentality of "eating an elephant". The most efficient way to get that done would be to take one small bite at a time. Think of the bites as (you working or drilling those goats). In this New cool world of Crossfit there are so many things that we are learning everyday as athletes & coaches. It seems more like a practice then fitness, similar to medicine. Patience and Consistency will be your two biggest tools in this journey! With the little  exposure I've had over the last five years to Crossfit, I can attest that those two things have helped me tremendously! When prioritizing your goats or weaknesses start with the one that is the absolute worst. If you can run a 60 second 400M run but cannot overhead squat an empty barbell then mobility and strength should be the extra work. This extra or "skill work" should only supplement the regular program you are on, (class programming). All extra work should be nothing but "Skill Work" with the class programming as your Main Focus.


Taking on multiple workouts can sometimes be more damage than good, speaking from experience here. Keep in mind the more you take on, the more recovery time you will need. Mobility, Mobility & more mobility!! If you are 100% new to CrossFit, or fresh out of foundations, the class workouts are more than enough. Once you feel you are ready for more than the main programming, start with a very small amount of extra "Skill Work". Skill work is different from a "WOD....Workout of the Day" because it is strictly that, (skill work). No need to rush handstand gymnastic work when you are just getting comfortable upside down. You will be slowly building strength & confidence in these areas of weakness. Better results will come from slow and exact perfection instead of speed and haste. Take the time to do it right and the Intensity will follow. I've noticed some athletes already taking this approach in the Running Club and folks working on those pull ups using a pull-up skill progression progam. Talk to some of these athletes in your very own community and get feedback on how this is working for them.
 
Doing your homework will payoff. Aside from just “doing” you can also get mental reps with reading and media. There are plenty of tools at your fingertips, just beware that the information out there is just enough to make you dangerous....ALWAYS consider the source! The Crossfit Journal publishes great, reputable articles and there are great trainers out there with plenty of knowledge and experience. Start out asking yourself why you are seeking this information and what it is you want out of the journey.....long term health, physique change or competing? Make your goals and aim Big but also think "Long Term" because health & wellness is the #1 reason we are all here! Remember, it’s not all about volume, it’s about quality of training!  I am in no way saying my suggestions are the one and only way to approach your training, I just want to share what I have found to work well (or not so well) based on my very own experience with both my personal training and coaching other athletes reaching for goals. Remember, it's not always about volume, but quality of training that will help you get those "goats"!  Feel free to hit up myself or any of our Coaching Staff with any questions on this subject. Enjoy your next WOD and go forth and do Great Things!!

Coach Ronnie

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The couple that WOD's together, STAYS together

2/12/2016

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In honor of Valentines Day weekend, we thought it would be fun to ask some of our members why they love working out with their significant other. Instead of chocolate this year, maybe a workout with your love instead?  Here is what some Training Day couples shared...


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"We love working out together because it adds another dimension to our relationship where we can support each other to achieve fitness and health goals." Iver & Mackenzie
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"We love working out together because she is my biggest cheerleader and I'm her biggest motivator. Just like in marriage, CrossFit brings a different challenge to overcome, but we get to look back on how much we have progressed."  Shun & Karen
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"Working out brings us closer together.  We can do something that is active and gives the both of us a feeling we accomplished something." Joe & Tiffany
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"I like working out with him because he makes me feel strong". (Kate) "For me, it's time spent together doing something we both enjoy and can support each other through suffering". (DeAndre) Kate & DeAndre
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"Participating in CrossFit together keeps us challenged, engaged and encouraging towards one another, both in the gym and out.  I also think it makes us better parents as we are setting a great example for our children". Bryan & Chrystal
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"Russ and I love to exercise together, as it provides us the opportunity to encourage one another to achieve our individual goals.  Plus, it is fun to laugh and cry about how sore we are for days to come." Russ & Brianna
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"We love that we share a hobby that both challenges us and improves our quality of life.  We're always pushing each other and learning from each other, but most importantly, we always try to make it fun.  It's always been an ongoing joke in our household to see who can beat the others time".  Carl & Alix.
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"When I try to make my husband work out, this happens".  Rhett & Lisa
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"You had me at CrossFit... CrossFit is something special to Ben and I, it is actually how we met.  We love working together as a team in and out of the gym, it not only makes us stronger but our relationship stronger." Ben & Tina
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"CrossFit made us gym wife's!  We love to workout together because we like the competition and encouragement.  We continue to push one another each day.  We both know what we are capable of doing, so it's nice to have that support day in and day out!" Jasmine & Beth #CrossFitgymwives
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"We love to workout together for a couple reasons.  It means we are holding ourselves accountable to always be healthy and fit for ourselves and our family.  It's also inspiring to see each other working so hard.  I enjoy giving him a smooch whenever I want and he thinks I'm hot!" Randy and Carriann
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"Jarrod and I both grew up playing sports and are competitive by nature.  CrossFit has given us a way to be competitive with each other and improve our health at the same time. It's been an incredible hobby for both of us and has a positive affect in so many areas of our lives.  Not only are we getting stronger and becoming more fit, we are providing an example of a healthy lifestyle for our two young children."  Jarrod & Becca
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"Working out together is something we can commit to making time for around our busy lives.  We push each other, then celebrate in our gains after a workout.  I feel like I make him proud when I push harder than I thought I could and I thoroughly enjoy beating him in a WOD and rubbing it in his face.  We want to grow old together being fit and strong so that our lives never slow down.  I love how our girls are influenced by this commitment and hopefully it sets them up to make fitness a priority in their lives as well.  Seeing so many couples come together in this way at the gym is so inspiring, and we have seen first hand how it has positively impacted countless marriages."  Ronnie & Melissa
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NEVER say Never

2/5/2016

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Never say never. 

Ronnie started doing CrossFit at the fire station when he was on shift with his co-workers.  We had always been gym rats, hard core on the elliptical, curls, leg press machine, you know.  Hearing him talk about this CrossFit thing all the time was annoying to me.  It was different, it was new, and I thought it looked crazy and unsafe and I said “I would never do CrossFit”.  His passion for CrossFit grew and suddenly he wanted to leave the gym we had always attended together to buy a membership at a CrossFit gym.  We had a new baby and one income, so I jokingly said “You better sell something if you want to join a CrossFit gym, I would never pay $100 a month for a gym”.  That’s when he literally sold his X-Box and signed up.  Ugh.  He kept telling me to come try it, you will love it, babe it’s not what you think.  And I said, “I will never join a CrossFit gym”. 

Time goes on and I am working out daily with my bro-reps, doing super sets and circuit type training and trying to avoid boredom with my training. I started emulating some of the things I saw him doing in his workouts, box jumps, burpees, overhead squats, and people in the gym thought I looked crazy.  Finally I accepted his invitation to the gym.  I thought I would kill it, I was in great shape.  Nope.  I was humbled my first day of CrossFit and I’ve been hooked ever since.  I was loving the community, loving that Ronnie and I were working together to achieve our own personal fitness goals, and I was becoming stronger than ever.

I remember Ronnie’s first competition.  He was brand new to CrossFit and decided to sign up for a Firefighter vs Police competition.  I was used to Ronnie being the best at whatever he was doing, but on that day he was not the best.  It was humbling for him and for me, I remember saying, “I will never do a CrossFit competition” and I continued to say that over and over.
Fast forward a little, Ronnie got his CrossFit L1 and started training at the gym we attended.  His passion for coaching and helping people get healthy grew and we were both very inspired by gyms we visited in other states and seeing how amazing some of the communities were. Suddenly we were investing our life savings into opening a gym in our hometown. As our little gym grew to a BIG gym, my mind was blown by the amount of love there was there, from the coaches, the childcare staff, the members.  Watching lives change on the daily made me regret saying “never” so many times in the past.

Last weekend I bit the bullet and participated in my first ever CrossFit competition.  I said “never” to this idea so many times before.  I am so glad I told “never” to shut up.  I had always been the spectator, cheering on Ronnie and our athletes.  This time I was in the arena, I was exposed, and a little scared to let my team down.  I walked out onto the floor for my first workout, and every fear I previously had disappeared.  I saw my CrossFit family in the crowd, smiling, screaming, and cheering for my partner and myself, and it motivated me in a way words can’t describe.  I watched a video today from when I PR’d my snatch and I could hear my team yelling my name and cheering as I held that barbell over my head.  It was hard for me to contain the tears welling up in my eyes. 

If I had let “never” rule over all of the decisions I made over the last few years, I would NEVER have met so many amazing people, seen so many drastic life changes unfold for people I love, and I would NEVER have known how blessed my life would be today. NEVER say Never!


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