Thursday – September 25th, 2014

 Last week we sent out surveys to everyone in the gym.  So far we received 44 responses.   Thank you to everyone that took the time to answer the questions in the survey.  We have received some very valuable feedback and look forward to improving our services.  Reading through the replies makes me take a serious reflection on how we run our classes.  I am going to try and explain a few things and my hope is that it come off as informative and not defensive.  The longer I run the gym the more I realize that it is impossible to run a program that is ideal for everyone.  There is no one program that will satisfy everyone’s personal needs.   Our classes are general fitness classes.  They are designed to get the most return for the majority of people in the small time frame that we have.  With this said I don’t believe we do enough cardio or strength.  We differ in what we like to do and what we don’t like.  I have kept the workouts of the day as varied as possible.  The workouts will be more varied the more you come in.  There are five workouts per week, but if you are only coming in 2 or 3 times per week then some months depending on what days you come in will feel like you are doing the same thing.  There are fundamental movements that give us the best return.  Our strength movements are a good example of this.  Front squat, Press, and Deadlift are the most fundamental strength movements.  All other movements are really auxiliary movements to better those three.  This is why we focus on these.  If you can dedicate more time than our one our classes then we can give you more strength movements to help you get stronger.  This is the same with cardio.  There are also movements that will you give you the best results in our daily workouts.  Kettlebell Swings, Pull Ups, Ring Rows, Box Jumps, Wall Ball, Burpees are staple movements that should be done regularly.  With all this said this is why I have developed and started the new program in the small gym.  Because it is not a class time there is lots of flexibility in what we can do.  If you want to focus on strength than we can do that.  If you need more cardio, which we all do, then that is our main program is.  There are lots of options for you to get what you want.  I understand that a big part of staying consistent is enjoying what you are doing.  We are doing our best to give you a fun experience.  Again, thank you for your input.  Please talk to us if there are specific concerns or help that you need.  
Day 1,2, or 3
Workout Strategy
 You need to be patient in a hurry.  Some of you have heard me say this.  Many CrossFit movements are very dynamic and explosive in nature.  To be efficient with the movements we have to move in a systematic order.  Making sure to finish each part before moving to the next.  That’s the best way I can describe how to be successful in this workout.  You have to know you own limitations when it come to pull ups.  I can do 30 Chest to Bar pull ups in a row but I broke the first set into 15 and 5.  The First two rounds go quick.  35 of the 50 pull ups take place here.  I went a little quick on the pull ups and paid the price.  Where I paid was on the Push Jerk.  If the weight is challenging, like it should be, then doing the round of 6 and 8 Push Jerks gets hard when you are out of breath.  It’s a beautiful combination of movements.  Being a little guy pull ups are to my advantage.  The Push Jerk is a disadvantage since the weight is equal to my body weight.  But that is the fun of CrossFit.  Get good at what your not supposed to be good at and you can become awesome.  Everyone wants to be awesome.  So you will need to be patient so as to not get to winded but not waste time standing around.  Have fun.  
Workout of the Day
Strength of the Day                                                Hang Power Clean: 5 every minute for 10 minutes
Level 1:  

20 Ring Rows

2 Push Jerk

15 Ring Rows

4 Push Jerk

10 Ring Rows

6 Push Jerk

5 Ring Rows

8 Push Jerk 

Level 2:  

10 Pull Ups

2 Push Jerk, 95/65#

8 Pull Ups

4 Push Jerk, 95/65#

6 Pull Ups

6 Push Jerk, 95/65#

4 Pull Ups

8 Push Jerk, 95/65#

Level 3: 

20 Pull Ups

2 Push Jerk, 115/85#

15 Pull Ups

4 Push Jerk, 115/85#

10 Pull Ups

6 Push Jerk, 115/85#

5 Pull Ups

8 Push Jerk, 115/85#

Level 4 

20 Chest to Bar Pull-Ups

2 Push Jerk, 155/105#

15 Chest to Bar Pull-Ups

4 Push Jerk, 155/105#

10 Chest to Bar Pull-Ups

6 Push Jerk, 155/105#

5 Chest to Bar Pull-Ups

8 Push Jerk, 155/105#

Get more awesome: 3 minute Plank Hold

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