Saturday 01.09.2015

Today we will begin our Competition Class.  Anyone can show up for today, but we will discuss the minimum skills and abilities required to participate in the future.   For example, you do not have to be able to do a muscle up, but unassisted pull ups are expected. There will be no scaling of workouts in the Competition class.  Wods are meant to be performed as written.  This is not a skill class, meaning we will not be working on skills or techniques per se.  We will be doing 3-4 wods in the 1 hour period.  Please arrive and begin warming up between 11:30 and 11:45.   You should be prepared to begin at 12 with the first wod.  We will be time to warm up the specific movements and then begin.  There will at short period of rest before the next wod.

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Friday 01.08.2015

As some of you may know, one of our members (Victor Arroyo) is currently deployed overseas to Bahrain with the United States Marine Corp. We would like to send him and his 28 soldiers a care package within the next few weeks. He took a poll of his men and women and they asked for chapstick, jerky, and sunflower seeds. So if you anyone would like to donate any of these items, we will have a box at the gym where we are collecting them (ask any of the coaches where to find this). The package will go out on January 28th, so please get your donations in by then.
Thank you.

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Monday 01.04.2016

Programming Notes:

We are back on the Wendler cycle beginning this week.  Each training cycle will be three weeks, with a reload week or accessory week to follow.  We will begin this cycle with the three major lifts; back squats, deadlifts and press.

We are brining back the Open Special Sauce.  This is for those of you who are interested in competing in the CrossFit Open which begins on February 25th.  Every day there will be an add on to do at the end of the daily WOD.  The special sauce will follow a linear progression with the main focus of adding volume to the major movements used during the CrossFit Open. In addition, once a week in all classes we will be doing selected Open workouts from the past years CrossFit Open to start to get ready for the AMRAP style of workout.

On Saturday we will begin a new Competition class at 11:30.  The class is geared towards those who want to compete in local and regional competitions and throwdowns.  This will be a one and a half hour class.  The first half hour will be independent warm up and preparation.  Beginning at noon we will do two to four  wods within the hour.  If you are interested, please speak to Jay or Bryan.

Friday January 1, 2016

HAPPY NEW YEAR

Todays Schedule 12,1 ,4 ,5 pm

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This is an excerpt from the article “The Benchmark Workouts,” in the CrossFIt Journal Issue 13, September 2003.

“Barbara demands roughly 3 minutes of ALL OUT work punctuated by 3 minutes of rest repeated for a total of 5 intervals. At about 3 minutes of work and a 1:1 work to rest ratio this is an aerobic interval. Though three-minute efforts reach into aerobic turf they are short enough to still have a strong anaerobic character. For Barbara each round takes a little longer and consequently increases aerobic demands while the rest remains constant.”

This explains the desired stimulus and effect we are looking for when we do Barbara.  If we are off from the 1:1 work to rest ratio the workout is not fitting the purpose of doing it.   If it takes you 6 minutes to go through the work portion with a 3 minute rest cycle, you are now at a 2:1 work to rest ratio and have altered the metabolic demands of the workout and the stimulus we are receiving from it.
There are two things that effect the work interval to make it longer.  Improper scaling and not working hard enough.  When choosing what version of the workout to do, keep in mind that almost all reps should be able to be completed unbroken or with very short breaks during this workout.  At least in the earlier rounds.  Remember we are going for all out work during the working intervals.  However, we are not looking to work too hard.  Meaning, if we are working so hard that we end up resting more time during our work interval than we are actually working, what we are doing needs to be scaled down so the work can be more constant all out.