Personally these two topics are the most important parts about any type of training, whether it be for weightlifting, kettlebell, mobility, or CrossFit. You first and foremost have to understand that to reap the benefits of any programming, you have to be both consistent and honest with all the factors that go into your training. Those factors include (but are not limited to): preparation, attitude, knowing your numbers and abilities, focus, effort, recovery, attendance, reflection and taking notes.
Preparation: It’s not just about showing up physically. Will you show up ready to put in work for the goals that you’ve set out for yourself? If not, how will you get yourself into that headspace ready to train? If you know you can’t then why show up and waste time? Build that champion mindset. Are you spending your extra time before class to do the mobilizing/stretching you know you need? Did you eat a snack beforehand so that you have enough energy? Are you staying positive and aggressive about the workout for the day, or did you put yourself in a bad headspace because you tend to be pessimistic about your own performance/abilities? Are you carrying the correct gear with you?
Attitude: After coming up with your plan for your workout, what are you doing to prepare for what’s in store? Yeah, your day before the gym was crap, but this session is for you to forget everything else, do something for yourself, and spend time with really good people. Get your mind right. Read. Meditate. Do what’s necessary to bring your best game available.
Knowing Your Numbers and Abilities: Do you track all of your max numbers in your notebook and are they recent? When prescribed to work with certain percentages are you using the proper numbers? Or have you moved it up simply because it’s what your partner already has on the bar? Are you adding weight that you just WANT versus the weight that you NEED? You should be exact with your numbers (rounding up/down to nearest whole number) to ensure you’re able to do the necessary work the way it needs to be done.
Focus: When you’re up for your lift, are you thinking about how you need to move to accomplish the lift? Are you trying to feel the things coaches are referring to in cues they give you? When you attempt the next set/rep, are you focused on trying to make the rep better than the last? Or are you simply just moving and hoping that you do it they way it should be done? Are you paying attention and being present, or thinking about work? Get your head in the game.
Effort: Effort is the direct product of focus. If you want something and have focused on what needs to be done, then the next thing you need is to make sure you do everything in your power to complete the work. Are you making an effort to understand how your body needs to set up, where/when you should be feeling things, listening to the cues to make the next rep better, and pushing yourself to hit each rep?
Recovery: It’s one of the most neglected factors when it comes to training. Are you getting enough sleep at night? Are you feeding your body with a proper nutrition before/during/after working out? Are you mobilizing, rolling out, etc before and after training sessions? On your off days are you getting treated by bodywork professionals (massage, chiro, PT, Leslie, etc), taking epsom salt/ice baths to help make your body feel better? Taking the correct supplements if any.
Attendance: If you’re not showing up and putting in the work you won’t get the goals. Be here, and know there will good and bad days.
Notes/Reflection: This can be anything from cues that work/didn’t work (tell us if a cue doesn’t work for you or you don’t understand it), what you felt/didn’t feel during a lift, the exact cue provided by the coach, an observation from a lifting partner, motivational quotes, etc. Andrew is a fan of recording the working weight lifts on the phone for reference later. Paper, video, etc. are whatever you need to understand why things went right and why things went wrong. These help make cues become habits. They help you become conscious of what you’re doing physically and mentally.
To help with your consistency and honesty, Andrew and I have worked together to move over to in-house programming that we will put together. It is timed specifically to peak at the time of weightlifting meets, whether you compete in them or not, meaning that the cycles will consistently be longer- five or weeks long (instead of four). The way the days are set up is to ensure growth in all the major lifts along with supplemental exercises during the length of the program. We’ve also made it easier for everyone to get the work they need for their specific goals (technique vs strength vs competition) with the following template below.
+ If you attend Olympic Weightlifting Class 1x/wk, you will do DAY 3’s workout, which includes both snatch and clean and jerk.
+ If you attend 2x/wk, you will do DAY 1 your first day that week & DAY 2 the second time you attend (not whichever one you want to do on a given day).
+ If you attend all 3 classes in the week, then you’ll do DAY 1, 2, 3 in that order.
Lastly, we’ll be keeping track of your attendance in classes to make sure you’re the right workouts. This is especially important if you miss a week and hadn’t worked with the lifts at the percentages from the week prior, creating a deficit in your training. Instead of just pushing you along to the higher percentages every week, you will have to earn them. If we get to test out week and you’ve only finished up to 85%, guess what?! You will just have to settle with where you get to with weight when we test out with everyone.
There will be absolutely no room to complain about why numbers aren’t going up- we will all be honest about our consistency, and it will be proven when we lift.
AT coaching AB through a weightlifting meet
As usual if you have any questions email us at email@example.com or speak to me or Andrew directly at the gym. Our hope is to build our USA Weightlifting club (#FoundationBarbell) to a solid level with a potential for much more.
Gus (via TomBoyX)
So proud of this dude. Read the interview with Gus about his CrossFit journey in the article below.
– An Athletic Journey: Gus Lanza – Tom Boy X
– This Saturday 1/7 – Community Class at 12PM, all members, friends, first-timers, and visitors welcome!
– Saturday, 1/21 is our Annual Winter Party at Optimism Brewery (6-8pm reservation then free-for-all!)
CrossFit WOD for Skills Thursday 1/5
establish a 2RM push press in 12 minutes, then
22 wall-balls, 20/14#
22 bar muscle-ups
22 wall-balls, 20/14#
22 power cleans, 61/43kg
22 wall-balls, 20/14#
30 minute time limit. Post time to whiteboard.
– 200m run
– goblet squat
– 50 KBS
– 500m row
– push press
– 50 push-ups
– pullups/ring or hinge row/bent over row
+ The 3 Building Blocks to Performing a Proper Dip – Breaking Muscle
CrossFit WOD for Skills Wednesday 1/4
front squats 3x5x70, then
CINDY AT AN ANGLE
AMRAP in 20 minutes:
5 ring rows
10 ring Dips
15 perfectly-vertical kettlebell swings, 24/16kg
Olympic Weightlifting WOD
Day 2: front squat, 3-position clean, BtN jerk, GHD work. Day 1 if this is your first workout.
TGU work 15 minutes
Single Arm Strength Day 2
6/6 reps emom 12 minutes
We are offering a free Community CrossFit class this Saturday!
Are you a member here? Bring your friends, family, and/or co-workers to join us for a workout appropriate for them! It’s a great opportunity to finally bring that person you’ve been annoying with your “PRs”, “tabatas”, and untimely stretching. Show them what FCF has to offer.
Not a member, but interested in what we do here? Come on by anyway. Also feel free to bring some friends along. We’ll show you all the things you’ve been watching us do online!
These are scheduled to lead up to our Foundations On-Ramp program. The purpose of this program is to introduce interested athletes to our facility, our community, and the CrossFit methodology. It also prepares them and their “toolbox” to be ready to be released into our ongoing group classes.
These class are open to members, non-members, experienced, non-experienced CrossFit athletes. Depending on your fitness level it can also be ‘just sweaty’ or ‘super tough’. We’ll guide you through regardless. The workouts are definitely approachable and relatively non-technical, but most importantly, fun! Don’t we look like a fun group!?
You can RSVP on our online scheduling system, or just show up! (Members who RSVP to the class, we will return the class to you so that it doesn’t count against you.)
Our next On-ramp will run January 17th through February 11th. The full course is 12 classes, 4-weeks. Click here for details.
Choose one of the following series:
– 7:00am Tuesday, Thursday & 10:00am on Saturdays
– 11:00am Tuesday, Thursday & 10:00am on Saturdays
– 7:30pm Tuesday, Thursday & 10:00am on Saturdays
Check out our free Community CrossFit Class to get a feel for what we offer!
The complete Foundations Program is a 4-week, 12-class course for $275. Take the first 3 classes for $100. After the completion of the first week, you have the option of completing the remaining classes in the course for an additional $175.
If the legs drive first and foremost, and the shoulders stay in front of the hips for as long as possible, then you potentially get more use out of the hamstrings and glutes. If you can engage these muscles then you shouldn’t have to feel like your back takes the brunt of it. The arms simply finish the movement.
CrossFit WOD for Skills Tuesday 1/3
AMRAP in 13 minutes:
55 wall-ball shots
55 handstand push-ups
Compare previous results. Post score to whiteboard.
“GET TO THE CHIPPER”
50 of each:
bent over rows
squats (optional: goblet, OH, air, etc.)
1 ramp sprint BEFORE each movement.
…And new us! Welcome to the new Foundation CrossFit website and blog. Really weird how the old one crashed a couple of days before we planned to roll this version out. Oh well, screw 2016…2017 in the house!
Hope you guys had a fantastic time celebrating the new year. Here’s to many goals crushed and dreams realized.
Time to get back at it!
+ The Power of Setting Absolutely Huge Goals – Bicycling.com
CrossFit WOD for Skills Monday 1/2
bench press 5x8x65% + ab work, then
50-40-30-20-10 for time:
Post time to whiteboard!
Olympic Weightlifting WOD
back squat, 3-position snatch, snatch-grip RDL, russian twists, hanging leg lifts
no Kettlebell WOD today
(we’ll be back Wednesday)
Flashback Friday featuring Foundation CrossFit 3.0:
(3.0 is located next door to where we currently are, now home to PLAY Doggie Daycare)
CrossFit WOD for Friday 10/14
AMRAP in 3 minutes:
3 power cleans, 61/43kg
Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
Barbell Club WOD – Week 4, Day 3: MOCK MEET!
3 attempts at a max snatch
3 attempts at a max clean & jerk
Tomorrow we will have a contingent of athletes participating in the FESTIVUS GAMES down in Lacey, WA: