What's In Store For December?


This Monday it’s time to re-test December’s benchmark WOD. We have a lot of numbers on the board from last year and hopefully, you’ve been keeping detailed notes of your workouts as well. 30min row for distance will test your endurance, pacing, rowing technique, and mindset.

Here is what you need to do to ensure that you crush last years number. Change the display to the layout that gives you a 30min projected finish. This way you can see what your pace is right from the start. Avoid the mistake of starting too fast or not pushing the comfort zone throughout the entire row. You want to finish this row knowing that you gave it full effort and leaving the workout feeling like you had more in the tank is no fun. If you don’t like to look at that 30min projected finish then your second option is to figure out what 500m pace you want to hold. Set a pace boat at that speed and all you have to focus on is staying in front of it for the entirety of the row.

If you are one of those people who dread doing anything for 30min then it’s time to put on your big boy/girl pants and get over it. CrossFit is about being well rounded. Lifting heavy is a ton of fun, however, it’s only a slice of the entire fitness pie and we want to be physically ready for anything. This is happening, get over it, don’t procrastinate and come in as soon as possible. Tell yourself that you can do it and focus on your technique. Let’s crush last year’s number :)

This month's primary focus is overhead squats. This squat version is challenging and tests many different aspects of fitness. It’s great for developing strength, mobility, coordination, and core stability. The most common culprit in making these difficult is lack of flexibility in ankles, chest, and upper back. We will be starting a lot of the primary focus work with specific mobility and then incorporate that newfound flexibility with lightweight overhead squats. This is a great way to see more long-lasting change. Zone in on a weakness, practice the entire movement, and long-lasting progress will happen. Greg Glassman has laid out a gold standard for core strength and that is 15 overhead squats at body weight. This is games level fitness and your goal should be to have a balance between you back, front, and overhead squat. They should be around 80% of each other. If you can squat a house but feel less confident with an empty bar overhead then we have some work to do that will help unlock more fitness PRs.

I’m currently studying for the CrossFit L3 certification and have been immersing myself in the original CrossFit journal articles. We’ll be keeping things very true this month trying to stay as close to the original message as possible.

-"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports". (World class fitness in 100 words)

We will have a few themed days throughout the week. Monostroctural Monday will be endurance work galore. Weight vest Wednesday's will challenge the fire breathers to slap some extra weight on. Tenacity Thursday will test your mental fortitude, and Partner Fri-Yay will put a nice bow on the fitness week and send you off to the weekend with a big smile :)

// Coach Oscar