Get Coached

Brett getting coached.

Doing CrossFit in your garage will get you a great fitness, but all alone it may take years to develop good technique.  Under the guidance of a coach good technique may come quicker and since having solid technique will lead to efficiency of movement, having a coach, will in turn lead to better times, more load, and a greater fitness.  Not only does a coach help you improve your movement mechanics, they help you develop other skills as well and keep you on track working on things you may not want to do.

_______________________

Workout:

7 rounds for time of:
155 pound jerk, 7 reps
7 Burpee

Get Coached

Brett getting coached.

Doing CrossFit in your garage will get you a great fitness, but all alone it may take years to develop good technique.  Under the guidance of a coach good technique may come quicker and since having solid technique will lead to efficiency of movement, having a coach, will in turn lead to better times, more load, and a greater fitness.  Not only does a coach help you improve your movement mechanics, they help you develop other skills as well and keep you on track working on things you may not want to do.

_______________________

Workout:

7 rounds for time of:
155 pound jerk, 7 reps
7 Burpee

Peer Pressure

Kristy testing the GOT team.

There is nothing like having to perform in front of others to keep you on your toes. Often times if the group is watching people will do things they never would do if they were alone. If you have ever done the med ball clean progression and had to go in the middle for one of the parts to demonstrate you know what we are talking about. If you are the one everyone is watching you are more likely to do it right and/or do it at all. So next time we make you do something in front of the group remember we have your best interest in mind.

_______________________

Workout:

Rest day

Peer Pressure

Kristy testing the GOT team.

There is nothing like having to perform in front of others to keep you on your toes. Often times if the group is watching people will do things they never would do if they were alone. If you have ever done the med ball clean progression and had to go in the middle for one of the parts to demonstrate you know what we are talking about. If you are the one everyone is watching you are more likely to do it right and/or do it at all. So next time we make you do something in front of the group remember we have your best interest in mind.

_______________________

Workout:

Rest day

Active

Quan working hard as usual.

We talk a lot about the active shoulder and keeping you shoulder safe when putting weight overhead. Here Quan demonstrates terrific active shoulder. His armpits face forward as he rotates his scapula. His elbow pits face each other and the funny bone is facing the floor. His knees are forward, his torso is upright and the bar sits directly over his center of mass. Last but not least he is pushing hard up against the barbell without rotating the shoulder forward and out of the strong active position. Great Work Quan!

__________________

Workout:

Row 500 meters
135 pound Full squat snatch, 15 reps
Row 500 meters

Active

Quan working hard as usual.

We talk a lot about the active shoulder and keeping you shoulder safe when putting weight overhead. Here Quan demonstrates terrific active shoulder. His armpits face forward as he rotates his scapula. His elbow pits face each other and the funny bone is facing the floor. His knees are forward, his torso is upright and the bar sits directly over his center of mass. Last but not least he is pushing hard up against the barbell without rotating the shoulder forward and out of the strong active position. Great Work Quan!

__________________

Workout:

Row 500 meters
135 pound Full squat snatch, 15 reps
Row 500 meters

Making it Count

GOT athletes counting each others reps

Range of motion requirements and movement standards get a lot of attention during competition time but we talk about them all day long. We need our athletes to complete full range of motion on each exercise during all of their workouts. The first reason is for safety, the movements we do are inherently safe when done correctly. The second reason is efficacy, we want the program to work and the better you move the more effective the program will be. The final reason is for efficiency, the way we teach you to move and the requirements we put on you will help you get more work done in less time. It may take a you a little longer to complete the required range of motion and uphold the movement standards in the short term but in the long run you will be much better off for having slowed down a little to do so.

____________________

Workout:

Push Press
3-3-3-3-3
Front Squat
2-2-2-2-2
Power Clean
1-1-1-1-1

Making it Count

GOT athletes counting each others reps

Range of motion requirements and movement standards get a lot of attention during competition time but we talk about them all day long. We need our athletes to complete full range of motion on each exercise during all of their workouts. The first reason is for safety, the movements we do are inherently safe when done correctly. The second reason is efficacy, we want the program to work and the better you move the more effective the program will be. The final reason is for efficiency, the way we teach you to move and the requirements we put on you will help you get more work done in less time. It may take a you a little longer to complete the required range of motion and uphold the movement standards in the short term but in the long run you will be much better off for having slowed down a little to do so.

____________________

Workout:

Push Press
3-3-3-3-3
Front Squat
2-2-2-2-2
Power Clean
1-1-1-1-1

CrossFit

Jesse and Charlotte warming up on a beautiful afternoon

Greg Glassman, the founder of CrossFit taught us about his theoretical hierarchy for the development of an athlete. He explained that at the bottom of the pyramid is your nutrition (in that I would include sleep, hydration and stress), next up the ladder is your metabolic conditioning, beyond that comes your ability to control and move your own body or Gymnastics, moving up we approach weightlifting and control of external objects. Finally at the top of the pyramid is sport. We believe in this hierarchy and have built our program around it. We focus on building a fitness that is supported by the bottom tiers and goes up from there.

______________________

Workout:

Three rounds for time of:

Run 400 meters
12 Kettle bell swings, 2 pood
21 pull ups

CrossFit

Jesse and Charlotte warming up on a beautiful afternoon

Greg Glassman, the founder of CrossFit taught us about his theoretical hierarchy for the development of an athlete. He explained that at the bottom of the pyramid is your nutrition (in that I would include sleep, hydration and stress), next up the ladder is your metabolic conditioning, beyond that comes your ability to control and move your own body or Gymnastics, moving up we approach weightlifting and control of external objects. Finally at the top of the pyramid is sport. We believe in this hierarchy and have built our program around it. We focus on building a fitness that is supported by the bottom tiers and goes up from there.

______________________

Workout:

Three rounds for time of:

Run 400 meters
12 Kettle bell swings, 2 pood
21 pull ups