Every once in a while, when it’s important enough, I spew my thoughts onto the keyboard for the entire gym (and world) to see. Sometimes it seams that I’m saying the same thing over and over again.
I truly believe you could put CrossFit Wylie’s community, coaching, and methodology up against any of the thousands of CrossFit gyms in the world and we would stand out for excellence. However, there is always room for improvement. The coaching staff is always trying to improve for our members, we only ask the same from you. Here are some key areas we can always be improving on.
A) We are a community and a group of training partners. If you see someone new, introduce yourself. Bring a positive attitude to the group that benefits everyone or don’t show up. If you bring in a bad attitude, we simply don’t need you.
B) Some of you are far too competitive. It’s fine to go hard and be competitive, but the moment you sacrifice your technique and safe positions to go faster, you are losing at life. It’s like making someone toast, but burning down the house in the process. You must be diligent in your technique and foundations. We will continue to take this more serious as coaches, even if it means stopping the entire classes workout, because of poor technique. Lastly, if I’ve heard you brag or boast about any workouts recently, see item C below, and then sign up for the Club Championship or stfu.
Sidenote: Zero tolerance policy for intent cheating. If you hear no-rep, do an extra one, or two for that matter because they were probably all bad.
C) Stop “Cherry Picking” – Besides blatant cheating, this is my biggest pet peeve. Cherry Pickers come in different shapes and sizes. They are awesome at gymnastic skills but won’t show up for a heavy workout, which just makes them smaller and weaker. They are awesome at heavy stuff but won’t show up for a pullup/running workout, which just makes them bigger and slower. Or they could just hate one specific movement like double unders or burpees, and chose to skip those workouts.
Strong people, I mean mentally strong people. The people you enjoy training with and being around. Those people look forward to working on the most difficult things. They work on their weakness until they become strengths. These people seam to have this mentality in and out of the gym. That’s why they are awesome people and generally really successful in life. They attack there weaknesses like a hungry caged animal. It’s awesome to witness.
Be mentally strong and stop skipping the stuff you need to work on the most. So what if you have to scale something. This isn’t the middle school playground. Grow up.
D) No excuses. Don’t complain about what you can’t change, and change what you can.
E) MOST IMPORTANTLY: Mobility Work is Mandatory. We will start prescribing specific mobility work for the end of every class. This will only take 4-10 minutes and must be done in addition to whatever mobility work the coaches have prescribed for you individually. If you have to leave early, cut your workout early and make time for the mobility work. It is more important. This is the biggest change we will be making and the most important. No one likes it but you have to fix your joint issues.
No bull$hit. No complaining. No excuses. No fakery.
Honesty. Hard Work. Shared Sacrifice. Fun.
Let’s have a great week of slamming bars, killing PRs, and being generally awesome.
1a) Deadlift 3×4 w/ perfect position and movement
Rest 20 seconds
1b) Pushups 3X10 w/ perfect position and movement
Rest 2 minutes
2) Four rounds of:
ME Pullups in 30 seconds
Rest 30 seconds
ME Kettlbell Swings in 30 seconds (53/35 lb)
Rest 30 seconds
ME Abmat Situps in 30 seconds
Rest 30 seconds
3) Low Back Smash, Single Lacrosse Ball, 2-3 min each side
1) Front Squat: 5X1 – 3 second pause, drive up with no bounce.
Sit into absolute bottom before driving up. Rest as needed. Do not let the drive up slow to more than 2 seconds.
2) Take 15 minutes to build to today’s 1-RM Snatch
Then: 5×1 – drop sets at 80% or less of today’s max for tech work
3) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes between sets
Then: Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
Don’t worry, you’ll get to re-test your back squat later this week.