Rest Day
I'm going to be playing around with the programming a bit over the next few weeks starting on Monday. Bear with us as we try and find a healthy balance between getting newer members the exposure to lifts and movements they need while giving a bit more freedom to those that have been around longer.
My thought process on providing an enjoyable experience to all through the inclusion of helping the staff provide adequate coaching to newer members as well as tips and tricks to those that have got a handle on their own fitness is ever changing. I have never been a fan of splitting the class up by abilities and that will remain but I would like to toy with allowing more freedom to those that have been here the longest whilst still developing our younger (newer) athletes. In saying that, this change may even help whoever is teaching your class to pay some true attention to you longer standing members who sometimes are taken for granted.
This does not mean you 3 and 4 year members get to do what you want but as I rotate the more technical lifts and skills into the program on a more consistent basis, it will allow you to include a little more of your own programming (set/rep scheme, technical level) into the mix while we still help everyone else reach your level.
In short, hold on tight and watch as this unfolds. Always give feedback yet allow for some things to settle in before judging. See how it works for you. I want everyone to keep growing and improving.
Remember, CrossFit Omaha is not an exercise program. It is a training program. One that trains for life and sport. Especially this gym. So as with all legitimate training programs, it must evolve when needed yet stay true to it's core values.
In closing, I ask that you get your ass to the gym more often, acknowledge your fellow gym-goers by encouraging and motivating them at all times when you are here (don't be that guy that only worries about him/her self), and take an active approach to your fitness at all times by recording results, trying to actually learn what we do (lifts and philosophy) and why, and trying to push yourself each day to be better than you were yesterday (whatever that means to you).
Thanks.
As as for your closing comment-- I know get my ass to gym more.
Thanks again for everything.
I'm excited to see how the new programming plays out.
As a "5th year newbie" I'm looking forward to the changes as well. I do have a great deal of trust in our coaches and appreciate every bit of encouragement/advice/criticism from the people who train with me.
NOW I need to get aggressive with my weaknesses...especially the ones that pertain to my patience/confidence/attitude. That damn back squat can bring out the worst in me...
When does the next strength class start?!?!
Change and challenges are always good. I like the fact that we at CFO are exposed to a group of coaches who believe in the idea that training should be constantly tweaked to better our results and experience. I have to say that from high school to global gyms to the university I have always added something to my tool box, but the past few years I have had the opportunity to take my understanding and skill level to new heights. Some of it has been personal, but the majority has been from two Crossfits, one in Texas and most recently here at CFO. You folks know form and function and I want to say thank you for all that you have given me so far. I am now excited to see that a new chapter in CFO training is coming, the statement “tweaking to make it better” is robust here at CFO and I believe we will all welcome it with open arms, minds, and hearts.
Ricky, Joe, Jon and Amanda – you folks are the foundation which we build our strength upon. An individual gets stronger and faster because they push themselves, but the coaches are the ones who give them the key to unlock the skill which enhances the talent hidden within.
Again, I thank you for the allowing me to shed the blood, sweat, and tears that makes CFO an awesome community as well as strength and training facility.
Time to strap it on and KILL IT!!!
Low-bar back squat 3-3-3-3-3
ended at 200# - felt WEAK
superset w/7 bar dips
At noon class:
yesterday's .com workout
20 min AMRAP
3 wall climbs
10 up-downs
5 parallette pass-throughs
10 grasshoppers
6 rounds even
was shooting for 7, but I knew that was aggressive. Really happy with 6, and enen happier it's over!
Thanks for the programming info. As you evolve class time to accomodate a healthy balance of athlete need I would like to ask you to including mobility training into everyday class time.
I'm talking about scheduled, focused, coach-instructed, performance enhancing mobility work built into every class.
Egan says it well - coaches are the foundation and provide the keys to unlock the potential. I can follow the main site wods for free but I'd suck at a bunch of stuff I can now do thanks to coaching tips, encouragement and challenge.
I can follow mobilitywod.com but k-star online can't give me feedback. I can couch stretch in the morning the same as I can deadlift at 24-hour fitness but I prefer to do both at CFO because I'm better at doing them there because of the coaches, the structure, the atmosphere.
If mobility is the secret sauce to next level performance for athletes we'd all benefit from the same quality focused time and coaching we get on deadlifts, box jumps, snatch, dips, etc.
All these reasons and because I personally really suck at mobility stuff.
I know that not all of you have access to these things and thats okay but those that do, you can really find out a lot more about whats going on with the gym in terms of the new programming and what not.
If you do not have access, no problem, you'll find out some stuff here as well as when you come to class. Social media just allows us to get it to you early and in more detail.
Also, I will not email you the info so please don't ask. This is just a benefit to those that want to sign up and/or follow our social media accounts.
http://www.facebook.com/crossfitomaha
http://www.twitter.com/crossfitomaha
In fact, I am going to post some things about what we're going to try with this new programming including some challenges to you.
Happy Thursday.
3 HSPU
6 Deadlifts @ 225
6 pullups
6 burpees
Good work today Pete
As a newbie I appreciate all the attention that I currently get from the trainers. And greatly appreciate any extra help I can get I have a long way to go but I am loving every minute of it.
In 20 minutes I did (low bar):
88x5
110x4
132x3
154x2
176x1
198x1
220x1
242x1
265x1
286x1
For the metcon I was 2 Up-Downs shy of completing the round of 30. It took me two additional rounds to finish the rep scheme.
Can't wait for Friday's WOD!
Also, great post on Facebook, Ricky! Looking forward to the changes.