So….here it is. I have spoken to many of you about why I decided
to do this and the reasoning behind it, but I feel its time to put in
on paper…or webpage…whatever I’m typing it. First
off, when I started CrossFit the WOD was never posted. I remember a few
times coming into a workout and just feeling like I wanted to turn around
because I didn’t feel like doing a particular exercise or movement
that day. When it boiled down to it though I understood that it wasn’t
about what I wanted to do, it was about what I needed to do in order to
improve. Hell… I walked into a 10k one evening with a hate of distance
running at the time, but I stayed and I did it….lets just not talk
about the time I posted up.
The point of this is that the program I design here is meant to be just
that….A PROGRAM. The moment you start to cherry pick or do more
or less of what is set in front of you is that moment you decide to sabotage
your own fitness. The CFFYF program is designed to push you in way you
haven’t before. It is structured to help you improve your weaknesses
while keeping your strengthens at the same time. I spend the time to design
and strategically place workouts in a particular way within our training
cycles. The weights and intensities are set and rep schemes & exercises
are chosen for a purpose. Gone are the days of randomized training within
functional fitness. By coming each day you will be guaranteed to be put
through the gamut of training modalities set for the particular training
cycle that we as a gym are in. I set the program knowing that everyone
is different and that being said it must always remain FLEXIBLE.
I know I know, I just said it’s a comprehensive program not meant
to be changed. Here’s what I mean by flexible. The training volume
and intensity to which an individual can handle & recover from is
a huge independent variable that I cannot control. That means if you are
not taking the proper steps, by eating clean and refueling your body,
getting enough sleep, and taking other recovery steps to ensure you are
getting the most from your training, again you are making the decision
to sabotage your own progress. Is it okay to be beat up and sore? You
bet your ass…..if you’re not you’re doing it wrong.
Nobody, including myself, should be able to come into the gym 6 days a
week and perform 100% and not have some form of fatigue or soreness. I
take this into account, which leads me to this.
If the wods were still posted and you were sore or tired and there was
a movement that you really didn’t like doing in that days WOD…..would
you still make the decision to walk through the doors of CFFYF?
The PROGRAM is flexible, which means that even if you are sore and tired
and don’t want to workout, your favorite show is on that night,
dinner out sounds better and your dog and your homework and…….if
you kept going you’ve already got way too many excuses……To
the point. I’ve been able to work around broken feet, wrists, bad
backs, sore joints, upcoming events(marathons, triathlons, competitions…etc.)
you name it. It’s my job a trainer to know and understand how far
to push an individual and when it’s best to have them hold back.
Recovery is KEY, can you do a recovery workout…you bet your ass
you can and I’ve got tons of them in the old mental bank which means
the excuses stop at me and begin with you.
What to do if you are as beat up as a Raider after a Broncos Game (sorry
dad…..and we know Coach Candace)
1st: Get your butt THROUGH THE DOOR. I don’t care what it takes,
just do it. If you think you have something better to do….then
go do it…or don’t, your call, but you have to sit and think….will
that make me better?
2nd: Apply foot to ass and see #1
3rd: Tell Ben, or Chad, Or Candace, Or John; we can help and we can modify
4th: TBD by Coaches…..we’ve already planned on it so chances
are we know its coming
The next step is recovery strategies and finding what your body needs to
capitalize on your training…….to be continued………………………..