I wanted to say how happy and proud I am of so many of you and what you have accomplished over the last 10 weeks! This includes, but is not limited to, a shit ton of new records for almost everyone during the CrossFit Total and such amazing perseverance. Every athlete set a record for at least one of the three lifts. If I had to give some feedback for what I saw, and I know this is echoed by Coach Brendan, make sure you have short term memory when moving from one exercise to the next or workout to workout. Don’t let those travel with you when completing multiple tasks in a training session. For those of you who missed this past Saturday, we will have a make up session this Saturday @ 9:00 am, which is your arrival time for a 9:30 CF Total start time.
The same can be said about the Open. I very happy that people set high expectations for themselves. On the one hand I believe that if you don’t shoot for the moon, you certainly won’t get there. On the other hand, you have to recognize what your aim is, not your target. When you aim for something, you keep heading in that direction, and everything you do keeps you moving in that direction and you don;t get too caught up in isolated goals. I for example aim at thirteen minutes in 14.5, but came up short. My goal now is to work on those things that will drive my strength and conditioning towards hitting that mark. It’s not over when I get there. I may modify my aim but I am going to keep going beyond sub thirteen minutes in a workout like 14.5 (if I do 14.5 again – that shit sucked!!!). So in closing, remember to celebrate the Open, celebrate your accomplishments, use your lessons in your short comings and don’t let your aim weaken. Let those things that disappointed you make your aim stronger.
So where do we go from here…? This week and next week we will be de-loading following the open and total. So this means you will see lower percentages of effort while maintaining intensity in conditioning pieces. You will see some longer and interval based conditioning workouts; for all you metcon junkies, you’re welcome. Enjoy it while you can. After that, starting in two week s will be doing a 6 week Olympic lifting cycle, where the main lifts will take place on Mondays, Thursdays, and Saturdays. On those days you will see Oly driven lifts and aux lifts. For those of you whose focus is not those lifts, nor are you excited about isolated lifts, I encourage you to try our Basecamp (BC) program. BC is designed for those athletes who are not driven but improving strength but rather enjoy basic functional strength and more conditioning. BC is included in both of our membership options and there are limited times for those classes. Right now we offer them on Tuesdays and Thursdays @ 6am. In two weeks, they will switch to Mondays and Thursdays and look to add a pm time in addition to the AM times. Please stay tuned to Wodify for those updates.
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