Monday, 1/28/13

INTRO TO OLY with Sammy, at 12pm.

CROGA, with Tim, at 430pm, 830pm.

HYBRID/ADVANCED with Jim, at 530-730pm and 730-930pm.

ROWING, with Ave, at 530pm.

SHOULDER LOVE, with Erin, at 530pm.

RUNNING, with Ave, at 630pm.

GYMNASTICS, with Sammy, at 8am and 730pm.

Hey there, CFCC!

Welcome to the (almost) end of the first month of 2013, AND, to the first PEAK WEEK of the year!

For those of you who don’t know… PEAK WEEK, is the “Week of 1s” – it’s the week that in which most of our strength sets are up to a single rep and a lot of our conditioning workouts are very intense benchmarks of some kind.  A single rep during this week – say, of a back squat – should be a very difficult but not super stalling rep.  Knowing this weight gives you a kind of baseline to work off of for the next month of training (i.e. for all those times we say, “what’s your max?” or, “the metcon will be completed with 65% of your best back squat”).

Going up in weight every time you peak this same lift from cycle to cycle is a GOOD thing and something that we both attempt to create with our programming cycles and expect to happen with consistent attendance and thorough coaching. To view the WHOLE plan of a cycle, check out this page at the start of every new cycle (happens every 4 weeks).  It should also be noted, that as you grow older in “CFCC” age, you are far less likely to PR EVERY time you attempt to peak a lift.  This can happen for MANY reasons (most of which are WELL within your control), but it is also very important to understand that this ebb and flow of training is part of being a dedicated athlete.

Something that most changes the ability to progress is the actual decision to proclaim your intention to do something you have never done before.

In the midst of the BCCC, we attempt to 30 days to actively commit to different patterns that we fully expect to yield different results.  Many of the members of this current BCCC have already created goal sheets like the ones below (see, the CFCC Coaching Staff Goals for 2013!) but we’d like to open up this option to the rest of the gym as well. Every evening I will leave my camera with our friendly front desk people and you can ask them to take a picture of you holding up a written commitment of your own.  We’ll be hanging all of these pictures up in our front hallway to remind ourselves (and each of you!) of the athletic and life goals that you have for 2013!

When you achieve all of your goals you will also be able to write them up on our new PR Board (hung RIGHT next to these pictures) and then make NEW goals.  If you PR this week, be sure to write your name, lift, and numbers up on our board.  At the end of the month we’ll take a picture and celebrate via MAD Facebook props :)

Now that the hustle and bustle of the holidays AND the new year is REALLY over, start thinking about what you want to commit to out loud and let it be known the next time you’re at the gym!

Some thoughts on CrossFit Goal Setting from our friends at CrossFit Delaware Valley.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, and Hip Flexors, 5 minutes.

DYNAMIC WARM-UP: Coach’s Choice, 10 minutes.

STRENGTH: Front Squat, up to a peak of 1.

CONDITIONING: For time: Row 1k, complete 25 Single Leg Squats on EACH leg.

The Slightly More Skilled Looking Gymnastics Seminar Athletes from this last Saturday – a great group!  We can’t wait for the next one!