This week we have another week of testing with Coach Peterson’s new programming. I believe with this new direction in programming the gains in health, fitness, stamina, and strength will continue. It’s the Thanksgiving week and we have loads of fun in store. But first a look back at the week:
Last week we started with a loaded Monday. Four parts to be exact of continuous movement from one lift to another and then 4×400 Meter Runs. We continued through out the week to Test and find new PRs and to get a better understanding of what needs improving.
Great performance this week overall by the entire community. It was fun and we were able to get some good numbers from almost everyone to inform us better about programming and strength cycles.
Saturday morning was off the hook with energy. The Nutrition Challenge came to a close with everyone testing out Turkish Gets Ups, 3 RM Front Squat, and Christine WOD. I opened an 8:30 a.m. class thinking the early birds would want to Test In and get their day started. I thought maybe 5 people would show up but it was filled to the max! Then 9:30 class showed up and also filled to the max!
We also had the boys from the 3PointFoundation in to train on Saturday. Expect to see them every Saturday at 11 a.m. training at Iron & Grit. To see them having fun in our BOX made my day! Ok, it was also a little humbling to see Jedadiah do legless rope climbs, deadlift 10% more then his body weight and get doubleunders on the first try. Yeah! They all rock! These kids are part of our BEAT The Streets program and you will notice all the pictures are of our fundraiser–remember that we get the opportunity to make the world a better place one kid at a time!
Even though the Nutrition Challenge has officially ended I think words of wisdom from Donna our dietician need to be repeated!
There are specific nutrition approaches that are characteristic of those focused on a healthy lifestyle:
- Eat breakfast daily.
- Employ a consistent eating pattern during the week AND on the weekend.
- Eat more vegetables and fruits.
- Eat nutrient-dense snacks.
- Avoid junk food.
- Understand and control portions.
- Structure meals and snacks. Avoid mindless eating.
Positive attitude and internal drive are characteristics that contribute to a person choosing a healthy lifestyle. This perspective involves much more than ‘diet’ and a short-term number-based goal.
Her blog on turning the “diet” idea into a healthy lifestyle can be found here: BIG Nutrition
WHAT’S ON TAP for Thanksgiving Week (11/21-11/27):
The rest of this week expect to be tested in your squat strengths, lactate endurance and work on the technical aspects of your Olympic Lifts. The biggest variation of the programming is having technique work in the Olympic Lifts during class time. With our previous programming we had reserved this work for Wednesdays and Saturday Olympic Lifting class. While this worked for some it also limited our exposure to the most technical aspect of our lifting and gymnastics. What does this mean for class organization and time?
Be on time…or as much as your life allows for you to be on time. If you are running late we always do our best to get you warmed up and ready for the work. We understand that life is hectic and traffic in Boston never cooperates. No worries if you run late. We are committed to making this the best hour of your day! For the habitual late ones I ask that you try your best. Get up 30 minutes earlier in the morning and make a point to be on time! This is great advice for myself as well. I’m a habitually late person and making the change to being early to meetings and class took about 3 weeks. You can do it!
To help with the change in programming we will be co-coaching during the evening classes. This change is starting this week.
Be ready to focus…the social aspect of CrossFit is what keeps us coming back. We want to continue to provide you with time to chat, laugh and have fun. However, during class time be ready to transition from one movement to the next. Coach Peterson doesn’t leave us much time for wandering around! Get ready to come in and have fun with a mental focus that will help you improve and make gains in your training.
Chase intensity…not only is this our BOX motto but a way in which we can each look at every aspect of our lives.
On Wednesday I will be writing about finding BALANCE…in CrossFit we work on 10 domains and Balance is a key component to training but I also believe in life.
Please take time to create calmness in your life. I took today off; first day off I have had in 3 months. I actually asked Coach Brian if he would mind because I am 100% committed to always being available to you and to the coaches. It was great to step away and just rest. I forgot how wonderful it is to sleep in without having to rush to get business done. Right now I have a cup of coffee in my hand and I get to write this blog without being rushed.
I coach Monday morning and can’t wait to see you all bright and early. At 9:30 I will be taking class with Coach Mel….BALANCE!
Peace, Deadlifts and Donuts,