September Programming


1) Olympic Weightlifting class is coming back!!!!!! This class will be offered for 6 weeks on Saturday mornings from 8am-9am.

2) Kids classes will start 9/19/15. This class will be offered for 6 weeks on Saturday mornings from 10am-10:45am.

***Sign up today and please spread the word to other friends and family members that may be interested. Thanks!!!

I hope everyone had a nice and relaxing Labor Day weekend. With us being closed for Labor day we have a short training week this week so its a good time to schedule a deload week. We have a had a few hard weeks in a row testing maxes and we had some harder workouts so we will back off a little bit this week. That means we will be keeping the percentages down, doing higher rep maxes and doing more body weight and gymnastic skills this week. After this deload week we will be stepping it back up for the rest of the month.

We have the Olympic weightlifting classes coming back this month so we will stick to once/week Oly programming for the normal crossfit classes. This would be a great time to sign up for the Oly classes to get more practice in. These lifts are very hard to learn and perfect practice makes perfect. I was very pleased with how much progress my regular Oly class members made while attending these classes last time we offered them. I can’t wait to start these back up as Olympic Weightlifting is a passion of mine and is what really attracted me to CrossFit in the first place. I will see you all there.

Now for the rest of the programming for the regular crossfit classes. We just tested maxes recently for Back Squat, Sumo Deadlift, Deadlift, and the Push Press. We will now be working at certain percentages for some of these lifts rather than working for a certain “rep max”. We will continue with the Front Squat cycle that we are in right now with the drop sets worked in at the end. Also, we are working on the Strict Press now that we are through testing the Push Press. We will start switching up the Deadlift and Sumo Deadlift for strength by doing non touch n go reps and ending by doing a max touch n go set. You will continue to see some monostrucural conditioning days (rowing/running/sled…etc intervals). We need to start ramping up our conditioning and this is a great way to do this because you can keep the intensity high with the scheduled rest periods. My suggestion… don’t skip these days if you really want to see improvements. If it looks like its too many miles or meters or rounds it can all be scaled if necessary. Show up and put in the work and you will be happy with the results.



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