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I think this is a great post and many of you will find it helpful! Main points: variety and intensity (similar to the definition of CrossFit?). Adam Blaney, owner of CF Salisbury makes some great points. I know several of you have approached me about programming specific questions. Adam pins the nail on the head here for all of us seeking to have fun with our training and become generally fitter in a tight time frame. Check out Adam’s knowledge nuggets below: (notice how CF Balance programming has diversified a bit?) “Good morning gang, wanted to take a second to let you in on the programming for the month of May. I’m sure many of you who have truly drank the kool-aid have seen the various “competition” CrossFit programming sites out there. Competitors training, Invictus, Outlaw, OPT, the list goes on and on. I mean have you seen these things, Part A. 7-10 sets 3-position snatch, Part B. Back Squat various reps and various percentages, Part C. Some ridiculous metcon, Part D. another ridiculous metcon, Part E. accessory work, and then later in the day if there’s time maybe they have you do it all over again. From someone who has tried a lot of these programs, let me tell you where these will take you, “BURN-OUT CITY”. Now don’t get me wrong, if I had little hour windows throughout my day that I could train and be serious about the component I’m working on during that session than these programs could be extremely beneficial. But I don’t do this for a living and neither do all of you. If you’re lucky you have the full hour window of a scheduled WOD to try and get in your training. Try fitting all that stuff in a 1-2 hour window. I’ll tell you what happens, certain things get prioritized and more often than not it’s the thing for that day that you most WANT to do. What is the creed that we live by in order to become better at CrossFit, “Attack your weaknesses”. For this reason we are going back to the basics for the month of May. Ever heard of CrossFit.com? It’s the mainsite for all things CrossFit and includes a daily WOD. In my humble opinion the programming from the mainsite trumps all others. And here’s the beauty, you only have to do one thing that day, the WOD. Some days it’s a strength piece, most days it’s a metcon, all days it’s tough. I know many of you like to do a strength piece followed by a metcon. Heck most days I’m right there with you. The fact of the matter though is that the beauty of CrossFit, the true essence of what makes this a world class strength and conditioning program is INTENSITY. CrossFit legend Chris Spealler has said, “intensity is the variable most commonly associated with achieving favorable results”. So what does intensity mean? In short it means giving 100%, leaving everything you had on the mat and having no regrets when you walk out the door that day. Specifically it means pushing past that comfort zone. We all know the feeling in a WOD when we can coast and know in the back of our mind that we still may get a respectable score but let me be clear there is no breakthrough and no barriers crossed when you stay in your comfort zone. You must be willing to push past that happy place to increase your threshold. So back to the strength followed by a metcon. Yeah some days you may give 100% on both pieces but tell me if I’m lying if there hasn’t been a day where you maybe missed on your last set of the lifting piece and thought to yourself, “agh I’m saving it for the metcon”. Or flip the script and during the metcon that hot feeling starts getting in your lungs and you think to yourself, “man I’m spent, maybe those heavy squats weren’t so smart”. The fact of the matter is when you try and do too many things, something suffers. It’s the same in real life, instead of focusing our time and energy on a few important tasks we sometimes pile it on and what is the result, busy-ness and going through the motions. I’ve ran on quite a bit here but let me finish by saying the month of May will be “Mainsite May” and the daily WODs may look familiar if you visit CrossFit.com daily. I encourage you this upcoming month to stick to the program. Don’t try and do x,y,z on top of the daily WOD. Come in, pour your heart out into the workout and see where you are at the end of the month.”- Adam Blaney, Owner of CF Salisbury
Update for Saturday’s Event Activities: “In Memory of JR” post workout boathouse activities has been moved to Sunday. UPDATE on the Boathouse activities. We will meet at 10AM on SUNDAY morning. Make sure you tell them you are with Balance for 20% off the rental price. And if you want to get through any line quicker, download and full out this PDF and bring it with you:http://balancegym.com/images/fullagreement-kbb.pdf
Shout out to both Cheryl Buffness Jackson (pictured below) and Danielle Briann Duffy who competed this weekend at CrossFit Festivus Games! Hope you both had a great experience and learned a lot! This was Cheryl’s first CrossFit competition; Danielle Duffy’s first competition since coming off of surgery from a knee injury. The following quote comes to mind, “Success is a journey, not a destination.” Both of these women committed and followed through with a goal of competing, but one thing I must share beyond this and looking at this post rather quickly (Yay they competed!) is this….both of these women have been coming consistently to classes and working! I know Cheryl hates running and yet this last week, week prior to that, and more she showed up to all the running WODs (most of them)! Danielle has been training in the mornings and patient with scaling, gradually increasing the weight, listening to her coach, and listening to her body. Coming off an injury is frustrating and requires patience and persistence, and yet, during classes Danielle maintains a positive attitude and a focus of a champ. Once again, fitness is not given, it is earned! Keep it up ladies! They are inspiring!
UPDATES ON CLASSES THIS WEEKEND… BASED ON THE HOLIDAY WEEKEND: BARBELL CLASS- The Sunday Barbell class will not meet this Sunday. GYMNASTICS WITH MICHAEL LORENZEN- Will be meeting this Sunday from 12:30-1:30p
Just in case you were missing the Open Workout announcement that has taken place every Thursday night for the past 5 weeks, I’ve decided to drop one on you all for this Saturday’s Workout! Don’t cherry pick and commit to tackling this mental battle! Here we go………. For those of you staying around town this weekend…..here is something to look forward to and get outdoors: CF Balance Tri-atholon! We will be running this as the workout for Saturday classes (9, 10, and 11am) Rx’d: 2500m Row 3 Mile Bike (Air Dyne) 2 Mile Run- keep this at 4 block runs *Projected 30-45 minute workout; don’t opt for scaling unless you have not been consistnely coming. Making it shorter means you can go harder, but the intent is to prescribe a longer workout. If you think you will be well outside the time frame consider these distances: 1200m Row 2 Mile AD 1 Mile Run- 2 Block Runs
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