A couple of questions or concerns I have overheard that I need to address.
-Classes at CFTC are too crowded.
Here is the problem, when I have an open schedule and let people come to class when their schedule works, you can often run into some classes being over crowded. The fix for this problem would be go to a sign up only schedule for class times and when the classes hit their limits you will have to find another time to come. I can do whichever works, but I would like to keep it as convenient as possible for everyone.
-Why do I separate groups function/drive.
Through the years I have always had a problem trying to make people properly perform more complicated movement when they don’t even have the ability to do the basics. The purpose behind the change would be to learn the slow lifts (basics), back squat, deadlift, front squat and pressing, and as the ability increases, so does the training. In a perfect world I would never even put a bar on anyone’s back or do bench press when they can’t even do a perfect air squat or push-up. If your foundation is built on sand and not solid rock you’re begging for some kind of injury or will never make any progress.
-The second question I always get is: should I do function or drive?
Here is what I tell them: can you Rx all the movements on function with full range of motion? If you can, it’s time to step it up and learn something new. You don’t have to know how to do muscle-ups in drive but you do need to be able to do strict pull-ups and dips.
Nothing is perfect but I promise everyone I will program what I think will help make each of us better. If you don’t like my style we live in an area with lots of options, try another gym.
A. 5×4 Back Squat @80%-rest 90 sec.
B1. 3×10-12 GH Raises- rest 60 sec.
B2. 3 x ME Hanging Leg Raises- rest 60 sec.
C. For Time:
Today starts the day for prepping for the Crossfit open, in 30 days and counting. Workouts may take longer then an hour so be prepared.
A. 10 min to establish a 2RM Hang Snatch
B. EMOM for 5:00
2 Hang Snatch @85% of max from A.
C1. 3xME UB T2B- rest 90 sec.
C2. 3×20 (steps) Front Rack walking lunges (no stopping to gather feet, as heavy as possible)- rest 90 sec.
D. For Time
30 Bar Facing Burpees
20 Bar Facing Burpees
10 Bar Facing Burpees
30 days Games mode! Will be posted on whiteboard.Posted on: January 19, 2014admin