A letter from Coach Travis about the new programming block:
Hello Mendotan’s,
We are a few days into our new training block which began Monday September 9. Before getting into the block a huge thank you and my compliments go out to Alex, Mike, Stefani, Sam and Brad for putting together some amazing CrossFit programming for the past 10 weeks this summer.
We truly have an amazing team of experts and I was thrilled to see their programs and the results that were manifested out on the floor in our athletes. I can not say enough good things!
If you are a member of this gym, please say thank you to these coaches because they really care about you all and go the extra mile for your fitness!
So, the new block of programming….
What is it?
– Roughly 12 weeks in length – September 9th – Thanksgiving
–Hybrid CrossFit training, combining strength and conditioning progressions with CrossFit. This is similar to things we have done in the past and the bulk of my own individual training through the years.
– Progressions: meaning you will know what to expect each day and it will build week to week. This gives a lot of practice and results you can see/feel week to week and for many athletes can be a safer and more effective approach than random intensities and volumes.
– CrossFit – we will still be using constantly varied functional movements performed at high intensity each day in some form or fashion. What will be different about this is that certain patterns will show up the same time each week. The variance will come in how they show up.
– There will be program and scaling notes each day on our WOD/Blog and member google sheet so you have an idea of how to approach each workout and understand its purpose/intention.
What is the purpose?
– Fitness – we are always striving first and foremost for work capacity across broad times and modal demands. We want these workouts to enhance your life and allow you to experience more outside of the gym.
– Health and longevity – muscular balance and progressive principles will keep you healthier longer.
– Raw strength bias – if you love the barbell, you’ll love this block. We are going to lift a lot and in all patterns(full body). If you are not a huge fan of the barbell then I encourage you to fall in love with lifting during this phase. The lifting will progress from week to week and this is a great opportunity for you to hone your strength and technical proficiency.
– Specific conditioning progressions – week to week building on burpees and rowing. Again if you hate rowing and burpees – show up! Become immune to these moves and build your toughness and intensity tolerance.
– Positional stability in all patterns – specific work is dedicated towards making our compound moves(squatting, deadlift, pressing etc.) safer and stronger. These will pop up in warm ups and in our main work sections of the day.
– Results you can see. With progressive training you will see your improvements week to week, give you more practice with individual movements and in the end we will have retests that will give us results to celebrate or build upon.
How should we approach this program?:
Programming is only as effective as the athlete’s execution and “homework”(what happens outside of the gym). I encourage you to approach your fitness in the following ways; not just in this block but ALL of our programs.
Your responsibility:
1. Be consistent.
Show up. This is especially important when we are working with progressive training. 3-6 days a week will be appropriate as long as you feel good. For those of you on 3x memberships talk to a coach about what are the best days for your goals. And…. for the love of all that is holy… NO CHERRY PICKING PLEASE. 🙂
All of this being said… if you do happen to find a lapse in your consistency… do not worry. Just show up and keep going. This happens. It is OK but we need to get back on it.
2. Intensity is relative.
Be a “thinking athlete”. Approach each workout with the intensity that is appropriate to you on that given day. Meaning if you are 80% go as intense as your 80% is. When you feel 100% go 100%. This is necessary for longevity. Be smart.
3. Listen to your body.
Taking #2 a step further … Choose your rest days before your rest days choose you. Everyone should have 1-2 absolute rest days per week. Some soreness is normal but if we feel completely depleted, off, moody/irritable it may be a sign we need to rest.
This can be especially necessary if we are dealing with stress outside of the gym. Exercise is physical stress. Our bodies do not differentiate between mental stress and physical stress in its neuro endocrine response. Too much stress can lead to poor recovery, slowed metabolism, food cravings and we can become more susceptible to soft tissue injuries.
4. Stick to the intention and leave your ego at the door.
Care less about the weight on the bar or the RX movement and more about moving well and meeting the appropriate stimulus for the day. This is how we progress and get the magical results that come from CrossFit. Going too heavy or doing movements not quite in our reach leads to poor results and at the worst… injury.
5. Recovery. Mobilize, cool down, sleep well. We don’t get stronger just by working out. We get stronger by recovering and adapting to our workouts.
6. Nutrition/hydration
The statement “you can’t out train a poor diet” is 100% true. You will never see the best of your capabilities and body until you address this issue. Do not go online and follow the next diet fad out there. Talk to Stefani, Alex, Alicia or Theresa (one of our nutrition coaches) about a sustainable plan designed for you. You will feel amazing, perform at your best and live a long and healthy life.
At the minimum follow the simple doctrine: eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar. Eat quantities that support muscle but not body fat.
Drink water and electrolytes(salt) for hydration.
7. Communicate.
Your coaches are experts. Use them. Ask as many questions as you can. When something is bothering you seek them out. If there is a movement that is tripping you up, get help. Let us know your physical condition and “battery level” each day. Consider working with one of our coaches 1 on 1. It is why we are here.
8. most important…. HAVE FUN!
Bring your best, most positive self to the gym. Be a thermostat, not a thermometer and bring the heat of positivity. Choose a positive encouraging mindset and give that to your classmates. Celebrate each other’s achievements, cheer your classmates on instead of cleaning up your stuff,use frustrations as fuel, be grateful, curious and excitable. Keep the lows high and the highs higher.
If you can maintain a positive and fun approach to something that is challenging I promise you, you will see better results and get through it much easier.
Finally, I want to thank each and every one of our athletes(that’s you!) for showing up and giving it your all. I consider helping you achieve your goals and improve your fitness to be my life’s calling so THANK YOU for trusting me with this important task.
In fitness and longevity: cheers,
Travis