Week of 8/26-8/31

Howdy folks!

I hope everyone has had a wonderful week, both in and out of CrossFit. For everyone who visited and completed their first WOD…congrats! For everyone else who has consistently showed up day in and out…keep up the good work!

Some of you have commented recently that the WODs have become increasingly more difficult. Don’t worry, it’s not just you. The WOD’s have become more difficult. On purpose. There’s a reason that the introductory WODs that we did the first few weeks versus the WODs we’re doing now are different. The entity of CrossFit strives to improve fitness, or in their words, to “increase work capacity over broad time and modal domains.” Briefly this says that no matter the workout, your times should continue to improve as long as you consistently participate in CrossFit. If the workouts stayed in the fashion of 10 WB, 10 Burpees, 10 Pullups for three rounds, your fitness would initially improve and then plateau. By varying the workouts and increasingly the difficultly by lengthening the time and changing the movements (HSPU vs Pushups, Pullups vs Ring Rows, Overhead Squats vs Back Squats), your fitness will improve sans plateaus. This is what CrossFit calls “optimal fitness”.

This weekend is Labor Day! Woo-Hoo! Classes will still run throughout the week as planned. However, the Saturday (8/31) and Monday classes (9/2) will be canceled due to the holiday.

As always, feel free to email me with any questions.


Week of 8/12-8/17


I hope your week has gone well! This week at Jab was definitely one of the hardest weeks I’ve programmed, so congrats for pushing through. For those of you who completed “Fran”, give yourselves a pat on the back. That workouts sucks. Something awful. For those of you who are unfamiliar with “Fran”, it’s a workout of 21-15-9 repetitions of Thrusters (a front squat straight into a press) and Pullups. It’s a CrossFit benchmark WOD, meaning you could compare your time with that of your fellow CrossFitters and see how you compare. Benchmark WODs are also excellent for progress. If, the first time you complete “Fran”, your time is 14 minutes. Then a year later, you drop four minutes off your time. In CrossFit language, your overall work  capacity and therefore fitness has improved dramatically. You’ve done more work (in this case, the movements you perform) in less time (from 14 to 10 minutes).

Women’s Final “Fran” Video 2012 CrossFit Games

Men’s Final “Fran” Video 2012 CrossFit Games

I’m going to include the link for the CrossFit main page. It has a lot of solid information there about what CrossFit is, other important information, and exercise and demo videos.

As always, I look forward to seeing everyone there!


Week of 8/5-8/10

Howdy Folks!

Hope everyone had a good weekend. It sure was hot today and I’m hopefully going to be much tanner after this burn wears away and I don’t resemble a large red crustacean.

As for this week, we’re going to continue working on our One Rep Max Efforts. These weights give us a benchmark that we can build from and continue to grow. I like use various strength cycles, especially with squats. These cycles use a percentage of your one rep max in order to calculate what weights you should be squatting (or pressing or deadlifting) this week. These cycles vary from four weeks to three months, but all produce excellent results when followed correctly. Being strong is never, never a bad thing, especially when combined with high intensity workouts.

As always, if you have any questions, feel free to ask. I hope to see everyone there this week!