Driving Results

I’m knocking on the door of 30 hours of goal setting.

Everyone’s goals fell overwhelmingly into one of three categories: Skill Acquisition, Body Composition Change, and adopting productive habits around health. I’ve written, podcasted, and video’d ad nauseam on that last point, so figured it’d be a good time to chat about the first two.

Skill Acquisition – Generally speaking, everyone would like to to acquire some new skill – double-unders, pull-ups, handstands…and the list goes on. Here’s the problem: when the rubber meets the road, it’s a win to just walk in the door. Most of us are so exhausted at the end of the day that we just want a coach to tell us what to do. It’s much more difficult to expend that mental energy for 5 minutes a day on a pull-up program.

Body Composition Change – You’ve probably heard Coach Josh say at some point: “Intensity Drives Adaptation.” With intensity enters time – on several levels. Your intensity will differ at 2 minutes and 20 minutes. Your strength gains will differ by allocating 15 minutes vs. allocating 50 minutes to hypertrophy training. But, you don’t need to overthink it. There are 4 basic “Time Zones” you work in: 1) 2-6 minutes, 2) 8-15, 3) 20+, and 4) Strength Training. By focusing in on each of these adaptations, you’ll see an accelerated positive body composition change. Furthermore, time spent in class on one adaptation – by nature (remember: time is a zero sum game) – will reduce time in others.

For the next 4 weeks, you’ll notice a slightly different class structure. This is intentional.

With the CrossFit Games Open ahead of us, it’s important to begin structuring our training around a “season.” While we do not have a team or individual going to Regionals, we still use the Open as a way to guide our Strength and Conditioning cycles in a safe and effective manner. Here are just a few features of this next month’s programming:
QUALITY – While there will not be the quantity of work put into the hour, there will be a strong focus on 2 key aspects of results: Intensity and Skill Development. You’ll see your coaches spending a lot more time coaching you through some of the higher-skill movements you’d like to master before the Open.
BODY COMPOSITION – Have you ever done a pull-up with a vest on? Pretty tough, huh? Now imagine taking that vest off. One key aspect of gymnastics becoming easier is an improved body composition. The next 4 weeks will be focused on WOD structure to maximize fat loss, gymnastic efficiency – all while maintaining your base level of strength you’ve built over the last year.
INTENSITY – I’m not talking intensity in the “WE’RE CRAZY LET’S SLAM BARRRRZZZZ” kinda way. I’m talking “work just a little harder than you did yesterday” kind of way. As you know, the open workouts are typically high-rep, low-weight, and high-intensity. We want to set you up for success in those areas.

More is not better. Better is Better.