With the class starting in just under a week (next monday) I thought I would put together a little post to hopefully give you a little more information on what we will be looking to accomplish with this class.
First things first this is a strength class so expect to get pushed out of your comfort zone with the weight on certain lifts. Goal of the class is the build up your 1 rep maxes and muscle endurance so you can carry that added strength to your regular CrossFit wods, and you can handle more weight over longer periods with less rest resulting in better workouts/results. We will accomplish this by focusing on the basic lifts needed and doing heavy( for you) sets of 3 or 5 reps and adding heavier but short rep durations to the daily conditioning workout.
The lifts we will focus on you ask?
* squat -foundation of all awesomeness
* overhead press - helps with any movement that goes over the rack position
* bench press - burpees will improve as well push ups, tire flips or any movement that requires you off the floor quickly.
*Deadlift- because all heavy things start on the ground.
*Power clean- aggressive, athletic movement that is the base for all Olympic movements
When you arrive at class there will be a strength wod and a conditioning wod on the board. We will begin with a dynamic warmup gearing you up for the days strength segment. You will then do the strength wod in the time window for that day. Then set up for the days conditioning with movement standards/scaling will be addressed and then a wod that works into the 10-15 min time window will be preformed.
Cool down/ stretching / breakdown to follow.
Do I have to come all 3 days?
* no you can fit a day in whenever your schedule allows to supplement your regular classes. Tho for best results atleast 2 days a week over a couple of weeks would be best
If I take the regular class before can I just do the strength wod and not the conditioning?
* yes that's fine but keep in mind that both will count as classes for the week and if your a 3x a week member it could be a problem. Also a heads up to me before class starts that your ducking out is appreciated.
What should I expect to get out of this class.
* expect to build a solid foundation of strength that will serve you in all aspects of life. Feel stronger through your regular cf wods and do more workouts Rx. Regular strength class will build muscle which burns more fat while at rest resulting in a strong lean frame due to the denseness of muscle.
But the most important part is strength breeds confidence. Build up your swagger factor when you walk in the gym. Ever look at that board and see a lift and get nervous? Let's build athletes that look at that board and say f@#k yeah bring it on. Every time you move something heavy and do it efficiently you build a little more confidence. Starting Monday October 1st we get cracking will you be there?
