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About Us Blog 2014 November Posting the Wod....???
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Posting the Wod....???

Posted By || 11-Nov-2014

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………………………..

Categories: Crossfit, WOD

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Face Your Fears Athletics - Santa Clarita Gym
28061 Smyth Dr, Valencia, CA 91355 View Map
(661) 282-7750
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