Sunday Update, February 1st


Happy February!

So how’s everyone doing in the Dry Caveman Challenge? Only two more weeks to go! I know a few people (myself included) are out of the challenge, but who all is left? Comment below please!

This update will be pretty quick as I’ll be posting another update tonight about the CrossFit Open and the intramural competition we’ll be running alongside it.

We’re about to start week 5 of this cycle! I’ve made just a few changes to the programming, but nothing too drastic. First off, I’ve renamed the levels as it’s something I planned from the beginning. Level one will now be called Fitness and level two will be called Performance. The intro courses on the website will still be called ONE & TWO. ONE is required and TWO is recommended.

The Fitness programming will now follow this template:
-Monday: squat
-Tuesday: bench
-Wednesday: deadlift and press
-Thursday: rest/make up
-Friday: overhead squat practice

Performance has one small change on Fridays. We will no longer be doing the second day of heavy squats. Instead Friday will be overhead squat day plus a metcon. We need to do more overhead squats!

I’d like to give coach Haley a shout out on doing such a great job with the Krispy Kreme Doughnut Dare 5k! She’s got to be one of the hardest working people I know. I’d like to thank intern Kate for coming out this morning to help with the group warmup. And a special shout out for Gerard for winning his age division at the race! Gerard is also competing this Friday at Garage Games One. Good luck Gerard!

Brandt was a no show this morning after he said he would help out at the race. What should his penalty be?


Haley is also wanting to do another Kettlebells for the Kids fundraising in the next few months, so keep an eye open for more details coming soon!

One last thing before I wrap things up. As I have it written on the board, some of you might have forgotten this rule: if you’re not a coach do not coach my athletes! I have no problem with you yelling words and cues of encouragement like, “big shrug!” or “drive through your heels!” or “chest up!” or whatever. What I don’t want you to do is try to teach a unskilled athlete how to do something novel like a muscle up, or try to teach someone how to snatch, or change the way they do a clean.

Just because you know how to do something, doesn’t mean you know how to teach it.

It hasn’t been a huge problem, but I’ve noticed lately some athletes trying to teach and they’re either saying something completely fucking wrong, or they’re saying stuff that I don’t like. It might work for you, but it’s not going to work here. If someone is struggling or trying to do something, please, grab me or another coach to come help. This is why we have internships for our new coaches. It doesn’t matter how well you can move or how strong you are, it takes time to be able to coach. During that internship process we weed out wrong and stupid cues and prepare our coaches to coach movements safely and effectively. THANK YOU.

Wednesday will be a muscle up, pull up, kipping workshop. No wod that day.