Hey guys. We are going to make a pretty big change to the way we run our clinics currently. We are going to cancel the upcoming handstand clinic and come out with a new clinic schedule over the next week or so.
We are hoping to make the clinics more valuable to you guys. The current system of capping them at 10 people and allowing for open registration is not working because at the beginning of the week, everyone looks at the clinic and signs up. Then when the clinic actually comes around, people make up some kind of excuse to not show up.
From now on, our clinics are going to be much more specific. Instead of running a muscle-up clinic, we are going to run a clinic designed to help you get your first muscle-up or a clinic designed to improve the efficiency of your muscle-up by removing the false grip and allowing you to string multiple together. This will allow us to create a very specific program for the clinic and even give homework to practice.
This also means we will now be capping the clinics at 6 instead of 10 people so everyone can get a lot of hands on attention. We will also be charging $10 for an hour clinic for members and 15$ for non-members. You will be able to reserve a spot in the clinic when they are announced and you will have up until 24 hours before the clinic to cancel. If your name is on the list 24 hours before the clinic, you will be charged for the clinic. I am doing this for two reasons. The first is to make sure you properly sign up and cancel for clinics so you don’t end up taking spots from people who would have used them. The second is that the coach running the clinic can put a lot more work into designing the hour long clinic because we will have an idea of the 6 people showing up and what we are trying to accomplish. This should lead to increased value for you guys.
If you have any questions, concerns, comments, then email me at firstname.lastname@example.org.
Also, just a heads up. We have come up with a thank you idea for all of our awesome members. When I have the gift cards in my hands, I will write a full post on them. The plan is to hopefully save you from having to buy a present for a family member (or 2) of yours.
Tomorrow/today will start our new workout cycle! From programming over the years I have realized that there are so many things in Crossfit you need to work on that you can never improve them all at once. About a year ago we ran an olympic lifting cycle where we re-taught the olympic lifts from scratch. By the end of the 12 weeks, everyone’s olympic lifting form was incredible. Literally, every single person had the proper timing and positioning on their pulls and they were all catching their lifts in a full squat. After that cycle, satisfied with everyone’s olympic lifting we shifted our focus onto other things such as pulling strength, olympic lifting but focusing on the fulls lifts, volume-work, and then last cycle we focused on raw overall strength.
Last cycle worked great at what it was designed to do. We were about 4 months out from the open and I wanted to just make everyone stronger. Well looking over the numbers from testing week was incredible and I loved hearing everyone spit out their bench, press, squat, and deadlift PRs. The one thing that did get sacrificed during this cycle was olympic lifting technique work and it showed in the workouts. When people got tired, the cracks in their form really came out. All that means is that it is time for olympic lifting work again! Which is awesome because it is my favorite thing to work on.
The new cycle is working loosely off a template and is structured for Thursdays and Sundays off. Although this cycle will not have a make-up day like the last cycle as Thursday will have its own strength and workout.
Monday – Olympic Lifting, WOD, Extra work – Rowing
Tuesday – Squats, Gymnastics work, WOD, Extra work – Odd objects
Weds – Olympic Lifting, 20 rep benchmark, WOD, Extra work – Midline
Thursday – scheduled OFF day but it will be Olympic Lifting, WOD
Friday – Squats, WOD, Extra work – Gymnastics
Saturday – Olympic Lifting, 20 rep benchmark, WOD, Extra work – anything
Sunday – OFF
Now that the template is out let’s break down the reasoning for some things.
Olympic Lifting – We will be olympic lifting 3 times a week in just the strengths alone (you will also see it in the 20 rep benchmark and the workouts). The 3 times we work on it in the strengths we will be focusing on certain positions and certain movements. We will start with the simplest form of the movement (the hi-hang position) and work our way down in complexity until we have the full movement (it will take us around 7 weeks to work to the full movements again). This means I want you to get away from your 1 rep max and trying to just move more weight every session. Focus on what we are teaching and then replicating it for each set. Increase the weight as the form improves. We did something similar a year ago and saw 10-30 pound PRs everywhere when we finally tested 1 rep maxes on the full lifts. We will be lifting off blocks, using plenty of pulling movements, and using complexes to get you to understand where the bar and your body should be for proper position.
20 Rep Benchmark – A few cycles ago we ran a 20 rep back squat cycle and saw huge gains. The idea behind this is similar but it will behave in a much different way. The 20 rep benchmark will be used to increase your ability mentally and physically to handle weights and reps in a workout. We will be cycling between the clean, jerk, snatch, deadlift, bench, push press, front squat, back squat, overhead squat, and weighted lunges. The first time around on these movements your goal is to hit a 20 rep max comfortably (you will only be hitting a warm-up set or 2 then taking 1 shot at 20 reps). Then when the movements repeat, you will be looking to add 5-15# on to your 20 rep benchmark. This will have a huge impact on your workouts because if you know you can handle 20 straight cleans at 185# then when a workout comes up with 30 cleans at 135#, you should be more than prepared for it.
Squats – The squats will be rotating between high bar back squat, high bar back squat with chains, low-bar back squat, and front squat. I picked out these 4 variations because they all have a distinct different benefit to offer. I built this squat cycle myself using the prilepin’s table. You can google it if you want to nerd out. Most cycles we usually can only use 1 of 2 variations of the squats because I am focusing on increasing strength though a structure squat rep scheme. This cycle I am just hoping to clean up any in-balances you have before the open starts and to increase your overall squat strength doing it, so the variation will help to accomplish that.
WODs – You will never see a big change in my workout programming because I am always going to stick to my principles. The coolest part on this testing week was seeing people PR like crazy on the longer workouts (Fight Gone Bad and Cindy). We do workouts in the 15+ minute range around one or two times a month, yet the short and intense workouts hit all three energy pathways which allow you to improve in the longer time modalities (this is also why I have had so many people come up to me shocked that they PR’d their long runs and swims outside the gym). This cycle will stick to short (5-12 minutes) and intense workouts for its back bone. For those of you that have been here for longer than a year, you will also see some familiar workouts that come in the form of previous open workouts and I have modeled some new “open” workouts based off of what we have seen in the past. Once each week you will see an open style workout and we will let you know which one it is.
This cycle is 12 weeks long and will take us right up to the Crossfit Open. The open will be our testing for this cycle and I am hoping to get everyone to sign up just to push themselves in a fun environment each week. As always, if you have any questions, feel free to email me or talk to me in the gym.
The November and December clinic schedule is up. We will be doing the reservations a little different this go around. The clinics will open up for reservation one week before the clinic’s start time. The clinic will be capped at 10 people, but has a built in waiting list, so if you sign up as number 11 and someone drops out, you will get a spot. The clinics are free for all unlimited members and cost $15 for non-members.
The clinics will not just be for people looking to get their first handstand or muscle-up. The clinics will tackle efficiency in the movements as well as proper movement patterns and mechanics.
Kettle Bell Clinic – Monday -11/18 at 6:30 PM with James
Mobility Clinic – Saturday – 11/23 at 12 PM with James
Kipping Clinic – Tuesday – 11/26 at 6:30 PM with Tommy
Double Under’s Clinic – Saturday – 11/30 at 10 AM with Rob
Rope Climb Clinic – Thursday – 12/5 at 7:30 PM with James
Muscle-up Clinic – Saturday – 12/7 at 12 PM with Tommy and Dana
Handstand Pushup Clinic – Wednesday – 12/18 at 7:30 PM with Dana
Some quick details on the bar crawl coming up in two weeks. We are meeting at PJs Cherry Hill and departing for National Mechanics at 8:00 so get there on time. National is on south 3rd street, between market and chestnut for those of you meeting us there. After we decide to leave/ get kicked out of the first bar, it’s down market street a few blocks to Drinkers Tavern. The bus will be $20 cash per person, collected at the start of the evening so be sure to hit an ATM before you arrive at PJs. Again please make sure you have arranged for transportation home if you plan on drinking, we want to end the night on a high note and make sure everyone is home safe. November 23th is right around the corner, so take your drinking pants to the dry cleaner now so they’re ready on time.
And the WINNERS are… (drum roll please)
OVERALL ($200 each)
Both Emma and Denise received perfect scores for eating paleo. They also both lost a total of 5 inches and improved their workouts by 148 and 114 reps. It is definitely safe to say that they are both very deserving of the win.
Akemi – Got a perfect score of 202 points. Akemi also looks great and is kicking butt in workouts. And from her posts on facebook, she has become quite the paleo chef.
MEASUREMENTS ($80 each)
Olivia – If you have seen Olivia recently, I’m know you have seen the difference in her. Not only has she lost 5 inches but she is now doing pull-ups in workouts and putting up some crazy times.
Jen Stern – Jen is a perfect example that getting stronger does not make you “bulky.” Jen keeps losing weight while all of her strength numbers are significantly increasing.
Big Mac aka Matt Baran – Well deserved! I know how easy it could have been for you to give up on this challenge but you stuck it out and you threw up an awesome score for this workout increasing your reps by 325. Not only have you done that in this workout but you have been doing it day after day in class.
Also, if you would like to see your before and afters just send me an e-mail and I will send them to you. Lastly, I would like to post some of your before and afters so if any of you do not want your’s posted or would like to see them first and approve, again just send me an email.
CONGRATULATIONS TO ALL!!!
Moving to a new gym, paleo challenges, competitions, crazy difficult proggramming … It’s time to go HAM! The bar crawl has been booked for Saturday, November 23rd. We will be meeting at 8:00 pm at PJ Whelihan’s, 1854 Marlton Pike E Cherry Hill, NJ 08003. The buses will be $20 a person, paid cash the night of the bar crawl. Please please please make sure you have transportation to and from PJs, everyone has been great about staying safe on previous nights out, lets keep the trend alive. I hear Matt Maze is trying to start his own taxi service, just a rumor.
Also there will be a sign up sheet in the lobby on Monday, if your are 68.4% sure you will be attending, please add your name to the list. This is simply to ensure we have enough buses to take all you wild and crazy kids to Philly. Finally if you are bringing a friend, loved one, large farm animal please write +1 next to your name on the sheet.
Bar Crawl Saturday November 23rd, 8 pm to 12 am
I am missing a few scores from some of you for the last few days of the challenge. If you know who you are, please post your scores (you can just post them here for the days you missed). If you are unsure, just ask me and I will let you know what I am missing from you.
Three of you that maintained a perfect score throughout the challenge. You are:
There will be three winners based off of your overall performances. This includes points (60%), measurements (25%), and workout (15%).
If you have any other questions please feel free to post them in the comments, email me (email@example.com), or just stop me at the gym
The end is here!! Tonight is the last that you are required to post your points. The retesting will be Sunday at 10am. We well perform the workout, take your measurements, and before and after pictures then. If you are unable to make it, please let me know and we will do all of this in during one of the class times.
Many of you have come up to me and said “I wish I could record what I eat to you all of the time.” You are all strong enough to stay paleo on your own – remember 80/20. We also have the option through Wodify to keep a food journal. You can keep this just for you or you can request a nutrition coach (anyone from the gym) that you can send your journal to for approval. So if you feel like it is easier to have a friend to do this with, exchange journals through Wodify, and you will be good to go.
I know I have said it before, and I will say it again, you all look great. You can really see a transformation in all of you. I am anxious to see all of the awesome results on Sunday.
I wanted to post this article as the end of the 30-day challenge has come closer. This article is from Robb Wolf and talks about how to continue being Paleo without the guidance and rules of the challenge.
Not on purpose, but usually I go into fat kid mode and start dreaming of everything that we want to eat on day 31. I usually narrow it down to just one – ice cream or a slice of pizza – and allow myself to have it at the end of the challenge. Most of the time, I will eat the cheat and realize that it wasn’t even THAT good. There have even been times when my planned cheat day has arrived and don’t even want to cheat. The goal for everyone is not to go crazy on Day 31. All that hard work for 30 days was not for nothing. If you go crazy with the carbs and sugars following the end of the challenge, then you are going to start back at square one with those nasty sugar cravings and carb flu. Finding a balance that works in your everyday life is the key. For instance, adding creamer back into your coffee, or ketchup with your burger is not going to kill you.
Congratulations to everyone who competed today. It was awesome watching you all of you perform to the best of your abilities. I know who are all planning to celebrate, but try not to go too crazy tonight.