A. Strict Weighted Pullup (any grip okay, rest about 2 minutes)
We've been working these a ton lately. Go for a 3 rep and 1 rep max!
B. EMOM 20
1. Cal Row (16/12)
2. 15 Burpees
3. 5 Deadlifts (use 65% of your 1RM)
4. 20 Wall Balls (20/14)
REMINDER: the afternoon schedule tomorrow is as follows: 3:30, 4:30 and 5:30pm
Heat Schedule for Deadly Duos is as follows:
Norcio + Doyle: 9:25am, 11:10am, 1:55pm
Buckley + Heck: 8:52, 10:35, 1:04
The Part Time CrossFitter
I get the opportunity to train with 3 other affiliate owners on a regular basis. We are famous for turning a 90-minute training session into a 3-hour one, mainly due to the fact there is a lot of CrossFit gossiping, exaggerating and overall grab-assing going on. But many times the conversations turn to productive topics about running a successful gym, coaching our athletes and sharing ideas.
Anyway, it’s pretty unanimous that one of the biggest issues we face as gym owners and coaches is the Part Time CrossFitter (PTC). The PTC can be loosely defined as as a member who comes into the gym in spurts, only once a week or extremely inconsistently. Every CrossFit gym has them, some more than others, and what our training group concluded was that we use a ton of energy trying to motivate them, getting them back in gym and generally just worrying/stressing over them.
This type of CrossFitter is very difficult to coach, because every time they walk into the gym there is no telling where their fitness level is or has regressed to. Am I getting a 90% John or a 75% John today? Has he been completely sedentary or working out on his own? As a coach, I have less than one hour to figure out and assess this individual and hopefully deliver them a good class. Sometimes it works, and sometimes it feels like I’m just trying to get them to “just survive” the hour. The bottom line is the PTC is paying for a membership that they are surviving through, rather than thriving. They are typically chronically sore, have tweaky joints and feel a plateau in their training.
The PTC is also the most concerning injury-wise. PTC’s likely had a stint in the gym when they were very consistent. During this time they learned the movements, they made progress, they tracked their numbers and they gained momentum in their fitness. This period can come back and haunt the current PTC because when they come in after a long layover, they may draw memories from their former, fitter self and try to recreate this. The truth is, the body is not accustomed to the intensity while the mind is saying “push, push, push”. From my observations, its not folks who show up 4+ times per week that get injuries, it’s the ones who show up on the 4th Monday of odd months when the moon is full, that have the higher risk.
Give me the member who trains 4x a week for one year over the member who trains 2x a week for two years any day. That may be a hard truth, but as a coach I know exactly what I can get from the 4-timer each and every session. I know how to scale them, how to push them and when to test them. When they don’t show up, I notice. When the PTC shows up, I notice.
I’ve written a handful of blog posts preaching commitment, making fitness a priority, holding yourself accountable, etc etc. Not here. This post’s specific intention is to convey to our members that if you are in the PTC category, you are selling yourself short. You are missing out on the party.