Group CrossFit classes is the bulk of our athletes. This is what has made CrossFit what it is today. The beginner and elite athlete can both work side by side and share the hard work in our our group classes. We strongly believe in:
Nutritional counseling that includes bio signature work from a seasoned and experience nutritionist.
Personal training for those who need private instruction in a one on one setting.
Private programming for those who are serious weightlifters in the areas of Power and Olympic Lifting.
Strength: A1) Front Squat (heels elevated) 5x6 30x0 10 sec rest A2) DB Squat 5x8 20x0 2 Min break B1) DB Deadlift 4x10 10 sec rest B2) Goblet Squat 4x10 90 sec break C1) AB Mat sit ups 3x25 C2) AB Mat back extensions 3x15 60 sec break Surprise MetCon!
A Note on this weeks Programming: Can you make it 6 days? Despite soreness, fatigue, weights, reps, sets, full range, partial range, can you make it six days? Do you even want to? I don't mean to sound too dramatic but in an attempt to not inflate this situation, or reveal too much, here are some cold hard facts and some damn good advice: What: Today, and the next 5 days are a mix of different training methodologies stacked together. There are reasons - growth, mentally and physically, testing, mass, accumulation, volume - but all you really need to know about the programming has already been said: 6 days. Why: Be-Cause. Back in the day little pods of us were very found of SFW's (stupidf**kingworkouts) but this isn't really that, its a combination of actual programming concepts, normally separated over weeks and months in cyclical phases but now, for 6 days, just combined together in order to grow. Growth is the main reason. Growth is the only reason. Stagnation or decline will not be tolerated. Today we begin a sort of physical genesis, a beginning, a new beginning or Re-Beginning. Why wont anything but growth be tolerated? Because you wont make it. You will come 2 and stop. Youll make it to day 5 and not show up day 6. Despite effort, despite drive you will hold yourself back and blame meetings, or kids, or rain, but nothing really changed, nothing stood in the way - you just didn't want to grow. How (to survive and benefit): Recover. Recover and everything will be so much easier: weight will be lighter, burning will subside, walking will not come with doubt. Eat: Eat good foods. Cut the crap. 6 Days. Lean animal protein, complex carbs after workouts and before bed, healthy fats, tons of veggies. Keep it simple, just do a lot of it. Sleep/Rest: Nap. Get 8 hours. Get more. Sleep deep and long, nap short and often. Get off insta and FB. Shut down. Do the things that will benefit you, stop doing the things that are distracting you from benefiting. Stretch/Mobility: Ice, heat, walk, stretch, foam roll, lacrosse ball, buffer, hang, row, airdyne, jog, repeat. Community: Talk to each other. Watch each other. Feed off the achievements of others and eat the failings of those around you; if someone adds 10lbs, you add 10 more. If someone does 5 reps, you do two more, if someone stops to catch their breath, you keep moving. Try to come all 6 days. Act like your training, act like you want something, act like you want see this through. Do what's listed above. Don't stop. Keep moving. Ask questions. Seek growth. Get fired up and serious for 6 days and there will be a revelation at the end, I promise. Get it all done, schedule it, plan for it, make it happen. Stop doing the same s**t. Do something different. Stop using the same weights, the same box, the same rack, the same ball. Challenge yourself. Dare yourself. Move. Move better. Load and overload. Stop nursing the same excuse. Stop insanity. If you want to change, or if you want to change things - You Have to Change, You Have to Change Things. Expecting a different result wont work, so be different. Add, even if its a little. Add and grow. Good luck, C.C. www.dailymotion.com/video/xr93g4_squats-with-derek-woodske_sport... See MoreSee Less
Derek Woodske squats some heavy weight. You can find his entire 12 week squat program here:http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/883/Twelve_Week_Training_Program_SQUATS.as...
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