"The methodology that drives CrossFit is entirely empirical. We believe that meaningful statements about safety, efficacy, and efficiency, the three most important and interdependent facets of any fitness program, can be supported only by measurable, observable, repeatable facts; i.e., data. We call this approach “evidence-based fitness.”
The simple answer is that you should track all your progress. Every lift, workout, time, improvement, etc should be recorded because this will show you, in cold hard facts, what your training development actually looks like.
See below for some tips on how to record effective notes alongside your workout scores and times in SugarWOD!
1. How did I perform the workout? – be specific.Record anything that would allow you to recreate the workout precisely as you did it that day. Examples include weights used, number of bands for pull-ups/dips, the specific range of motion on the GHD sit-up, and the run route used if it varies.
2. How should I approach the workout next time?
3. How did I feel?Record how you felt before, during, or after the workout if it was out of the norm. Did you just get off a plane from Vegas, did you eat nothing at lunch and get a cramp during the run, are you 9 months pregnant?
4. What equipment did I use? What was the environment?Did you workout with knee sleeves, Oly shoes, or use a different jump rope? Was it 100 degrees or snow/rain was coming down during the 800m run at the end?
You’re probably as anxious as we are. The first workout of the 2018 CrossFit Open will be announced next Thursday, February 22th at the LIVE Open Announcement.
Read below for an overview of how each week will look for the next five weeks as we roll through the 2018 CrossFit Open!
The workout for that week will be announced on Thursday evening. Director of the CrossFit Games, Dave Castro, drops the workout to a electric crowd via the LIVE Announcement. The LIVE Announcement is held at a different location each week and features two previous CrossFit Games athletes going head to head against one another immediately after the workout is announced. He will also go over the scaled category and standards for each workout.
We will offer two options to do The Open workout for that week. Option 1 is to do the workout in a group WOD class at 5:00 am, 8:30 am, Open Gym (9:30-1:30pm). We will program The Open workout for every Friday for the five weeks.
Option 2 is to come in the evening to the ever popular and super fun Friday Night Lights at 6pm! The Friday Night Lights series features organized heats of the workouts that athletes can sign-up for.
If you missed your chance to do the workout on Friday, or you’re crazy and want to do it again, you have a second chance on Saturday morning - Mondays during open gym time.
Monday Score Submission
On Monday evenings at 8pm. ALL score submissions are due. Please make it a habit to enter your score the day you complete the workout.
If you have been hanging around the box the past few months, I am sure you've been asked "Are you ready for The Open?" or "Are you competing in The Open?" Some of you veterans know good and well what is approaching but for those of you who don't, let me help you out.
The CrossFit Open is the first of two qualifiers for the CrossFit Games. Those who make the cut in the Open move on to Regionals, and then potentially the CrossFit Games. Ok, so now that that is out of the way, let’s talk about what it means to us mortal athletes. The CrossFit Open is five workouts that serve as a benchmark of how our previous years fitness has improved and it serves as a measure of how our next years fitness will continue to change and what goals we set for ourselves.
Think of it as a benchmark workout, except it’s 5 of them, served up 1 per week, for 5 weeks straight. It challenges us to perform things we may have never done, and to learn what we need to improve upon. It pushes us way out of our comfort zone physically, mentally and maybe even emotionally (I have seen many tears in The Open and many PRs), but does so while placing us in an immensely supportive environment of people we train alongside daily.
Now, for the details; The CrossFit Open begins Thursday, February 22nd when they will announce the first 2018 CrossFit Open WOD to the world. It will be the WOD all day on Friday, the 23rd, at CFG in regular group class but the real fun begins that evening with our annual Friday Night Lights (FNL).
If you have any questions at all, please come to any coach with any concerns you have! In the meantime, please reach out to current members about their experience and their love/hate relationship with good ole Dave Castro, the sadistic programmer of these workouts.
Friday Night Lights at CFG:
18.1- Feb. 23
18.2- March 2
18.3- March 9
18.4- March 16
18.5- March 23
Man, where to start, after today's nutrition seminar, so many things resonated with me and my long journey with food and nutrition that I felt compelled to share a little of my story as you embark on this lifestyle transformation. We all have stories, we all have goals, we all have had setbacks and triumphs. Yes, we want to lose the weight, drop body fat %, fit into your size 6 jeans, and be beach body ready! But I beg you to detach your self worth from those numerical and aesthetic goals.
After the seminar, I overheard a conversation between two members that went a little something like this..."I'm so annoyed...I can't believe I still look like this. Seriously, I just want my body back!" I couldn't block this out of my mind all morning. The concept that our body must retrograde back to what it once was prior to exposure to change is something we are all buying into.
Thinking back to the body that existed in college, prior to pregnancy, or before a major life event, injury, or stressor, many of us perceive that the body we once had is gone, and the body they have now is no longer worthy or acceptable.
Your body never left.
It’s always been with you – on your team, working to keep you moving, functioning, and breathing, esepcially when you think you may die during a 21-15-9 metcon. It was there for you before, during, and after the change you experienced, and will continue to do everything it can to keep you alive and well in the future. But we MUST take care of it now.
Being in the mindset that you need to “get your body back” puts you in a position to fight your current body to make it what it once “was.” But, the body you once had and the body you have now are the same – the only thing that sets the two apart is experience.
Personally, I have tried every diet, template, program you can think of! Name it, I have done it. It wasn't until I found CrossFit and a balanced relationship with food that I realized how toxic and obsessed I was with food. I "coached" myself into what I thought was a healthy state and avoided social situations that would potentially lead me to eat like a NORMAL person. Restrictions led to combat, combat led to self-hatred, self-hatred crippled my quality of life. Achieving a six pack was a waste of my time. The amount of time I spent focusing on food could have been used in many different productive outlets! Do I want abs? Yes, I also want ice cream and pizza. Do I still have goals? Absolutely! Am I going to reach them? Absolutely! Am I going to stop eating peanut butter out of a jar? Absolutely NOT!
So, I leave you with this...
Happiness is not a weight or shape, and the body you “had” is not superior to the body you have now. Knowing that you are worthy, right now – in this moment, gives you the freedom to work with your body when pursuing health. It means giving yourself the flexibility to eat more or rest when needed, and doing workouts that you actually enjoy – not just doing the ones you think you “should” do.
Crush these next 8 weeks! Reach out for help and advice, we are all on this journey together!
The Open is coming up! You better get rid of that carb fear...you are going to need them.
It’s that time of year and if you are like me you will be doing some traveling for Christmas and New Years! While this is a great time to give your body and CNS a "break" and reset the mind and soul, it is also important that you maintain that awesome routine you are in when you're away from your box family at CrossFit Gastonia! Just remember stopping is easy, starting is not. It is really easy to get out of the habit of exercising, but it’s a lot harder to pick it back up. Whether it’s a long weekend trip to see the family or you will be away for several weeks at a time, I have compiled a few workouts you could easily do at grandmas, hotels, or anywhere and helping you maintain your fitness and workout while you travel.
CrossFit Gastonia Travel WODS
CrossFit has been around long enough now that most active adults and teenagers have at least seen the sport on television or they have seen videos of crazy CrossFit people working out.
No matter the media stream that introduced you to CrossFit and the view you have, what I know for sure is it's not what you think. The days of experimenting and just throwing down in a workout are over. The cream has risen to the top and the CrossFit gyms you now see in your town have their stuff together and flat out get results.
What we are seeing now are commodity gyms who have either bootcamp classes, high intensity training or functional fitness programs that are followed by statements like "we are like CrossFit but less intimidating". These commodity gyms muddy the water on quality by confusing the fine line of simply working out hard and working out with purpose. Purpose is what gives you the motivation and consistency that last a lifetime.
A new year will bring new hope for what you really really want. Will I ever get rid of this weight? Can I finally have the energy to enjoy life and not feel like I'm skating by everyday? Will I ever be able to not rely on medicine to make me feel good? The simple answer is an overwhelming YES! A yes that will come only with the right people around you.
How can CrossFit Gastonia help you find the YES? Here's how:
-We LOVE our clients. We know you name, your family members names and we high five you when you succeed and hug you when your days aren't there best.
-We fix your nutrition. Let's face it, you don't know what to do, what to eat and in the amounts they should be eaten. We do, we can help!
-We invest in you. You invest in us and we in return invest more back in you.
-We have fun. "You can't have fun working out", yes you can and we have a lot of fun.
-We are professional. We have 10 coaches on staff that specialize in running, yoga, massage, strength and conditioning, weightlifting and nutrition. What ever you're looking for, we got you!
The new year never brings big crowds for us. You will never see us cheapening our program with discounts or deals. We will continue to do what we have always done and that's change lives.
Will you join us? The answer should be an overwhelming YES!
For the love of CrossFit, don't forget your accessory work.
Post Fran, you are lying on the floor trying to figure out what just happened, gasping for air, exhausted, and feel like you have just died and been resurrected. Before you hit the metcon, you worked up to a heavy set of 3 in the back squat. You are D-O-N-E! All you can think about is that post WOD meal, foam rolling, or hanging out with friends playing Spike Ball.
Your coach yells, "We aren't done yet, we have a buy out of accessory work!"
"Noooo....(eyeroll)" you think to yourself, as you finish the accessory work uninspired, or, sneak out the door like a ninja. Accessory work, sometimes called a “cash out", may seem like a hassle at the end of a tiring WOD or something that you can treat as optional, but understand this: doing accessory work is tremendously beneficial for your overall health and fitness and will improve your CrossFit performance.
Accessory work is the little exercises that contribute to the bigger lifts and movements that we do at CFG. Accessory work is anything that compliments the bilateral and full-body movements that are done in CrossFit. Bilateral movements involve using both sides of the body together. For example, presses, deadlifts, cleans, the list goes on. Accessory work may involve isolation exercises (targeting one muscle or muscle group) or unilateral movements (using one side of the body), with the intended goal of improving overall performance and helping you perform better, or develop your pull-ups or ring dips.
Accessory work should be done for a number of important reasons:
Accessory work is typically programmed at the end of the workout, and can vary. Some examples are
What do you do When Life Gets in the Way of Training?
Tis the Season Right? Daylight Savings is upon us, Holidays, food, family, work, and other commitments. What do you do when life gets in the way of your training? I am there. I am trying to juggle my work, my child’s school activities, homework, afterschool activities, and still try to fit in some time for myself. It has proven to be very challenging. I think most of us have good intentions when we overload ourselves, but what happens when it is too much? Here are some things that have helped me to stay somewhat sane in the business that is life.
1) Plan your workouts. I have a weekly calendar for my daughter’s afterschool activities. I actually write them out each week. On this same calendar I write in my work outs for the week. I put the time, what I am going to focus on, and how much time I have to work out.
2) Some days a little work out is better than nothing. There are days when I don’t get everything that I want to do in that particular session. So, I have to choose. Is it better to get a run in or a squat session. That is going to depend on your goals. As I have been training for races, I have chosen to run more lately. Once race season dies down, that will change more to lifting.
3) Keep some things at home in case you can’t get to the gym. I plan to invest in some home equipment for times such as there. Even if you have no equipment, body weight stuff will get you a quick work out too. Air squats, pushups, hill sprints, and the beloved burpee.
4) Keep your nutrition in check. Easier said than done, but if your work outs are not happening as often as you would like, then make sure you are keeping a handle on what you are eating. Especially if you are trying to cut weight or lean out or you are prepping for an event. Remember that nutrition is the CrossFit foundation to which everything else is built upon.
5) Do not Stress. I need to remember this one myself. If you miss a workout, it is not the end of the world. You WILL NOT lose all your gains in missing a workout here or there. Plus if you stress, that produces cortisol which will make you hold on to weight, which might cause more stress. Just be careful to not let it become a slippery slope. Don’t let one day turn in to five days.
We only get this one beautiful life. Make sure that you are taking care of yourself, but also remember what is important. Missing a workout in order to go watch that Christmas musical your child is in, or to go to that dinner with a friend you haven’t seen in a while, is not the end of the world. It is about balance, health, and making memories. I guarantee that when you look back on your life, you won’t remember the workouts you missed. But you will remember the opportunities that you didn’t take to make memories with friends and family.
Be well my CrossFit friends,
For most of us the CrossFit pyramid has been an image that we are all familiar with, especially for those who have attended the CrossFit Level 1 certification. However, some may be asking “What is it?” For those who may be wondering, The CrossFit pyramid is the theoretical hierarchy of development of an athlete. It is tool that we as athletes and coaches use to get better at our sport, and a tool that we can use to point out or short comings otherwise known as weaknesses.
At the base of this foundation is nutrition, then metabolic conditioning, gymnastics, weightlifting & throwing, and finally at the very top is sport. A pyramid is only as strong as it’s foundation, and in this case the foundation is nutrition. To get better at our sport, or any sport for that matter, we need to build upon this foundation, however, it seems that the pyramid has been flipped upside down where sport is now at the bottom.
People want to get stronger, have a big back squat or deadlift, snatch and clean and jerk big weights, and be able to RX a workout, which is great. But by focusing solely on this puts sport at the bottom and everything else on the side. I get it, CrossFit is awesome, the people are awesome, we all share a common goal, we all love to sweat, suffer, PR together, and the workouts leave us feeling so great that we keep coming back for more. Once we’re hooked on CrossFit there are never ending goals. We set a goal and once it’s achieved then we set another goal, so we’re constantly striving to get better, it’s a good, viscous cycle. But this cycle tends to lead people to believing they need to show up to the gym to do two or three-a-days and hitting multiple WODS in one day. Again, putting sport first, and forgetting all the other important steps: nutrition, metabolic condition, gymnastics, and weightlifting. When all of the other aspects of the pyramid are skipped we start to develop bad habits, ignore our weaknesses, plateau, and may develop nagging aches/pains or injury.
Let’s flip this pyramid back over and build upon each and every step. Work on our nutrition and start eating right. When we are eating right we feel better, move better, sleep better, recover better. Then let’s hit those metcons hard and all out. Putting our food to use and using it as fuel to push us through those metcons. Next, focus on gymnastics where we can create even more body awareness, and build upper body pulling and pushing strength, which will transfer over into the next tier, weightlifting. Here we can now focus on the snatch, clean & jerk, & being explosive in our lower body. Finally leading us to the top of the pyramid of sport, which in our case is CrossFit. Now we have built on our foundation and can put all of these practices to use at once!
There are several defining characteristics that stand out about CrossFit. Each affiliate is unique and has it’s own personality. However, one common thing that stands out to me most is the Community.
A CrossFit workout is mentally and physically hard. You sweat, suffer, moan, and groan. So what keeps you coming back for more? The Community. Who do you sweat, suffer, moan, and groan with? The Community. You do it together and it is this Community and togetherness that keeps you coming back for more. They are the ones who keep you motivated to be your best and push harder. For me personally, the community of our gym is a huge reason that I continue to come back day after day, even when I’m sore and tired and the WOD looks like a terribly painful one!
Friendships that have started out by bonding over the dread of sets of wallballs (and the inevitable subsequent soreness) have formed into some of the best friendships and relationships that I have ever had both in and out of the gym. My family has even been able to bond and grow closer through the unique community of CrossFit.
What is unique to CrossFit is that you can find this Community no matter where you go! If you ever drop in at another box on vacation, you are immediately welcomed into the Community. If you ever encounter another Crossfitter, you immediately bond over this favt and are no longer strangers. What other fitness program regularly brings people together to raise huge sums of money for charitable purposes and to directly support those in the community? It’s an awesome thing!
You come to get fit, you stay for the Community.