Hey CFC family,
We wanted to give you all some insight to what to expect the next few weeks and months. As your coaches, we consider it our responsibility to help each and every one of you increase your level of fitness. One of our fitness “tests” is the baseline workout that we have everyone do when they first visit the gym. Earlier this month we did the baseline as our main wod and it was so rewarding to see the amazing improvements in your times! We were excited to see so many get faster but also to see people get stronger and need less (or no) assistance on the pull ups. As we head into winter we will be focusing even more on increasing overall strength and flexibility. We will be spending a good deal of time on functional movements (Squat, DL, Press) as we believe they will provide a solid foundation for your fitness. This will also provide us a great tool to spot limited range of motion and flexibility issues that may be holding you back and impairing your form. If we ask you to drop down to a lower weight or do extra stretching, it’s not a form of punishment – it’s meant to help you. The workouts won’t look much different from what we’ve been doing, except that we will be more consistent with the exercises and number of reps.
In case you are wondering, we will still be doing wod’s on the strength days and on the other days we will have more of the long “fun” metcons that so many have grown to love. Feel free to share your thoughts and comments on this post or to us personally. Also, share your goals for the next few months – what do you want to improve, how much do you want to lift, etc. Track your progress! Subscribe to Beyond the Whiteboard or grab a workout log from us. If it’s time to update your goals on the goal board, come up with a challenging goal and write it up there so you can be reminded every time you come to the gym. 3-2-1-GO!
