CB: CrossFit is a movement we all do to compete and we want everyone to be able to take part, but we will still have limited open gym times. This change in the open gym hours allows us to address the negative effects of over-participation for many athletes.
We no longer need people who wish they could come up and play every time there’s an open gym at 8AM, allowing us to focus on our top athletes and helping them improve their skills before larger competitions or during break periods in between seasons.
Q: How do you watch the athletes progress? What tools and resources do you provide? (mailing list, blogs/twitter/facebook…?)
CB: The program is 100% accessible online. We post our WODs on Instagram and Facebook under “crossfitdayspringfield”, so if someone wants specific information about a certain workout they can go back through the photo stream from the day’s session. If someone needs help with individual elements of a WOD but doesn’t have access to GTE classes outside of peak operating hours, we have coach Sandy who can work one-on-one with each athlete at their own pace that will push them further than what they would get just watching alone. For example she might spend 15 minutes working on double unders, while someone else may need only 10 minutes while still getting the same benefit from her assistance because she knows how much time it actually
Crossfit: Remember What You Have Learned; Apply What You Know?
Recognizing when hypertrophy adaptations are happening is everything. It’s tempting to apply the same rules you established for building strength in the gym, in the weight room, and in sport to working on maximal strength. That won’t move us much closer towards functional strength. A simple analogy that I like to use is this: if our goal is to walk across a crowded airport or into an office with minimal effort, what are we willing to do? Often times, what most of us are willing to do is push three extra pounds onto barbell lifts so they feel heavier. This creates our own version of “hypertrophy training” only it doesn’t lead us anywhere near achieving functional strength. So where does hypertrophy training fit into all of this? By being aware of how little force our muscles need in order to perform their jobs, resistance exercise can be viewed as more than just a means by which individuals can achieve muscular growth. Studies have already shown that lifting heavy weights puts less stress on bones during exercise and less strain on connective tissue (Gibala et al., 2012). Since we don’t go about our life doing very heavy work – we tend not too – we probably aren’t squatting 365 days a year for years at a time either! As such, instead of using relative intensity as a measure of load (as some coaches seem accustomed), I prefer relative volume as such: imagine
The 20-Minute Bodyweight Workout a CrossFit Champ Swears By
” on YouTube. And, of course, no article about CrossFit would be complete without mentioning the cult classic documentary “Anatomy for Lifers” by Greg Glassman. CrossFit teaches you that success is a journey and there are many ways to experience it—and everyone will find their own path to get there. So if you’re curious about what’s in store for you, or just want an excuse to pull out your box of T-shirts and headbands and do some wall balls again, I’ve included the most popular workout here so you can spin up your regular training whenever our regular programming isn’t enough for whatever reason: