Tuesday January 2, 2018

Happy New Year.

We hope you enjoyed your New Years celebration and the day off from the gym.  Now it is time to get 2018 started.  Today we are doing a 1 RM Back Squat and the classic benchmark wod “Jackie.”  This will serve as our 2018 Baseline day.  We will repeat this combo several times throughout the year and use it as a test-retest of your progress throughout the year.  There is nothing that determines an improvement in overall strength like the Back Squat, and no better wod than “Jackie” to determine overall conditioning.  So this is our first test for 2018.  And heads up, we will be repeating them fir the first time in exactly 8 weeks on Tuesday February 27th.  This is not a “Challenge” or a contest.  Not the Whole 30 or New You program.  Over the next 8 weeks we will be doing our regular gym programming.  We ask two things of you during the next 8 weeks, and then hopefully you continue for the rest of the year.  #1. Be consistent.  Commit to coming to class 3,4 or 5 times a week and stick to it.  If you can’t make it to class, come to the Open gym times.  But get the work in.  #2. Use Beyond the Whiteboard.  You have  free membership to BTWB with CrossFit Gantry.  Use it.  Keeping a training logs is one of the best way to see progress, and the BTWB App makes it very easy.  You can not only log your workouts, but also log all the lifestyle data you would like ie. Hours of sleep, hydration, food, mobility work… The more you keep record of, and the better those records are, the more improvement you will see.  Please refer to the Using the Beyond the Whiteboard App on our website blog for detailed instructions and videos to help you make the most use out of the App.