A couple things...
Prices for SFH products haven't changed, but in the past I haven't charged tax. We are charging tax now... Sorry about that, but the man has got to get his cut!!!
Second!!! I have been approached by several folks interested in joining the Competitor Group, but are not sure that they have the skills required to be able to follow the program in a self directed manner. I'll say this to folks that are not sure that they are ready for something like this... THE PERFECT TIME DOES NOT EXIST!!!
At some point, you have to go to that unkown place and trust that you will find your way forward somehow. However, I don't recommend going it alone if you honestly don't have a really, really solid handle on the basics. Enlisting a coach and finding a partner or two to train with will dramatically increase your odds of success. I have been playing around with the idea of holding regular workshops for a small fee to help folks navigate the program, and I think that will be a good idea and will help folks quite a bit. But, I also think that we need to create some small groups of 2-4 folks that are at a similar level of ability and committment. Once you have a group formed, we can set up some regular training sessions with a coach to get and keep you on track. Please leave a comment here if you are interested in stepping up your CrossFit game, but know that you need a little extra help. I'll also get something up on one of the whiteboards down at the gym where we can put names up and start grouping folks together according to ability and schedules that work together. Sound good??? Let's do this!!!
Bench press, Sets of 5 @ 60-70-80%
Three rounds for time of:
20 Wall balls
10 Box jump overs
This should be a really quick three rounds. Put the hammer down and don't let up until it's over!!!
Same exact warm up... Next week we will change it up, but for now, same thing. If the shoulders and arms are beat up from TTB and KB swings, go easy on the pull-ups and dips. Use a band to take weight off, or just do some ring rows and bench dips.
Five rounds for time of:
12 Barbell Turkish get-ups, 6 each arm
Run 200 meters
22 Double unders
New protocol for warming up. I, and some of the other coaches and apprentices, have been working on coming up with a "Pre Warm-up" for folks who can make it to the gym early for class and for everyone else who arrives on time to get started on as soon as they walk in the door. I am going to ask that you make every effort to make it to the gym at least 10 minutes early to get started warming up. If your coach isn't there yet, for whatever reason, then there is no reason that you can't get going while waiting. The pre warm-up will be followed by a basic bodyweight CrossFit style warm-up/strength progression. This will be an opportunity for those still working on nailing the basic gymanstics movements like pull-ups, dips, and push-ups. For those that can link several pull-ups and push-ups, this will be an opportunity to add a little extra volume in this area and get a very thorough warm up completed so that you will be ready to attack the rest of the class!!! (4:45 am peeples, do not show up early. It's hard enough for the coaches to get there by 4:45 am. Just do whatever your coach tells you to do when you arrive!!!)
On average, the pre warm-up will take about 15 minutes to complete, and after finishing it up you will have the opportunity to complete 3-5 rounds of the bodyweight strength warm-up. We will wrap up the warm-up biz about 12-15 minutes after class begins so that we can then move into the next phase of class time. At that point, your coach will break down how the rest of class is going to look and go over the details of the strength/skill/conditioning that will comprise the rest of the hour. If you weren't able to complete the pre warm-up and at least one round of the bodyweight warm-up, then your coach will have you go back and get that done before moving onto the next phase of class...
Warm up the deadlift by working up to a heavy power clean x 2
Double Tabata of Kettlebell swings and toes to bar.
16 total rounds of 20 seconds of work followed by 10 seconds of rest, alternating between the swings and toes to bar...
Over the last couple years, a number of members have talked about starting a "CrossFit as Sport" specialty group. The energy in the gym seems to be right for finally getting a group started. This last Sunday some of our coaching/apprentice staff sat down together and discussed how this group might best be formed. The first thing that we came to agreement on was that we should first and foremost focus on how we, as a group, could serve the community of Bishop. Our #1 priority as a group will be to use competitive events and fundraisers to raise money for youth fitness! More to come on this...
We will have our second meeting, which is open to anyone and everyone interested, to answer questions and generally organize ourselves this Sunday at 6:30 pm. Training begins August 4th...
Next on the list, was how to run the program and who will be a part of it. This is what we have so far:
1. An annual fee of $120 will be required and that money will go directly into the Fostering Fitness for Youth fund that Krista Cooper set up with the Bishop Rotary Club. The money in this fund will only be available for youth projects approved by the Rotary Club.
2. A minimum of six months membership at CrossFit Bishop will be required before joining.
3. A working knowledge of the Power and Olympic lifts, and CrossFit style gymnastics movements are required. Having a working knowledge does not mean that you need to be able to do everything perfectly, but at least know what the movements are and understand progressions to improve on weak areas.
4. Our main training goals will be for the CrossFit Open and The Fittest of the Sierra's.
5. We also want to make sure that this is not an inherently exclusive group. If you feel like competing in the CrossFit Open might be a fun challenge to take on and you are close to meeting the requirements above, then please approach us about joining. We will be more than happy to help anyone make a plan to make this a reality.
6. Strength will me a major emphasis of our group for the next six months. CrossFit style competitions require us to move heavy weight quickly and it takes a long time to build strength safely and effectively, so that is where we will start. We will all follow the same basic programming template.
7. There will not be any "coached classes." We will open up the gym for CrossFit Sport training at 10:00 am and after classes are finished in the evening five days per week. If you can't make it to these training sessions, then training during normal class times will be permitted.
8. Training sessions will last anywhere from 60 to 90 minutes.
9. Members must have a great attitude toward life and focus on building up the people in our lives in and outside of the gym. This is crucial. The greatest asset that we will have in this group will be one another. The camaraderie and community of CrossFit is what will keep the sport around for the long haul.
10. We will meet once a month on a weekend day to have a friendly competition, with the intent of pushing each other a little harder than we would work in a "normal" training session.
So today is my last day of programming for this cycle. I wanted to take the time and thank everyone who gave me feedback on my workouts. As I am working through my apprentice stage I am glad to be receiving any type of feedback I can get. So of course I want to go out with a bang. For some of us we haven't done this workout in a while, and for others you may have not ever done this workout. Take it one rep at a time and just get through it. We will be skipping the wendler deadlifts today to focus on this workout.
1 round for time
50 deadlifts 135/95#
50 box jumps 24"
50 floor wipers 135/95#
50 single arm kb clean and press 35/25#