Crazy how the deadlift just makes people look bada**, every time.
We are making some organizational and scheduling changes which we will roll out on Monday Aug 3. I am ferociously excited about them actually. They will be announced and explained here on the website-not ahead of time in person so don’t bother to ask. We will hand out new schedules next week when they are ready. As with any change, the idea is to improve things for as many people as possible. We apologize ahead of time if the changes aren’t your idea of perfect. We have a whole show to run here, but we will do our best for everyone as an individual.
We are going to begin offering an Open Gym time: M 11:00-1:00, Tue 11:00-1:00 and Thur 11:00-1:00.
The Open Gym will be staffed by a trainer. During this time you are welcome to come anytime during those 2 hours and do our day’s workout or one from a previous day or week that you have missed. Those are the two options. You may not use our dumbbells for bicep curls or any other crazy thing. That day’s workout or a previous day’s workout. Obviously, there is going to be a reduced level of structure and attention. All my trainers are superb multi taskers, but even these superhumans have limits. Using the Open Gym time to get your workouts in means that you take responsibility for yourself and your body. You must do a proper warm up. All of you have attended enough workouts to know that should include some general movement (run, row, jump rope etc…) some dynamic range of motion exercises and some targeted warm ups depending on your exercises for the day. You can always do the Official CrossFit Warm Up (Samson stretch, back extensions, sit ups, pull ups, dips) if you are not feeling your creative juices flowing. MORE IMPORTANTLY-you must stretch and cool down. This is one of the things that will prevent you from getting injured. If you leave directly after finishing the workout without cooling down I will have to rescind your Open Gym privileges. I also suggest you have your own watch because we can’t time several of you at once with different start times. Also you need to finish your efforts by 1:15 (you can complete your stretching between 1 and 1:15).
OPEN GYM RULE SUMMARY
1. Your workout is the day’s workout or a previous workout.
2. You effectively and thoroughly warm up.
3. You responsibly cool down and stretch out.
4. Put your equipment back where you found it.
5. Bring a watch.
Looking forward to it!
Sounds cool, a couple of questions about it, you may have already thought of these things as the instructions seem pretty clear but I still want to check. Would doing the main page WOD be acceptable? Also for me often I am still needing to limit my metcons in any given week but would love to work on some more skills such as double unders, pull-ups and my oly lifts. Would this be an appropriate time to come do that with a little extra support but not do the WOD or the day before’s? Always excited about changes and improvements to the gym, can’t wait to hear more.
???
Speaking of my lifts I would love some suggestions of drills or exercises I could do to help me with my two biggest weaknesses on my clean and my snatch. Weakness one: pulling to early!! argghh, as it gets heavier I seem to pull more thinking my arms need to do the work, I understand the concept and the why but can’t seem to quite get the correct technique in my body, second, I seem to be scared to really drop under the weight, so I catch it somewhere halfway down and then finish my squat, I am guessing this is also related to the fact I am the only person I know yet who gets stuck in my max weight back squat on the way down and not on the way up. I am posting this here as others may have the same questions and find it helpful. If this is not appropriate just answer me in private. I would love lots of input, Dave, Jen, Bryon, Mike, anyone
I will try to be orderly in my answers!
No, the CrossFit mainsite workout IS NOT an option.
Yes, you absolutely can work on a specific skill such as DUs or kipping pullups or muscle ups. However, the Open Gym time may mean you get LESS coaching than a regular class because of multiple people doing different things at once. No guarantees at that time that you will have someone able to dedicate a chunk of time to you. On the other hand, you will likely have the experience of being the only one there some time so you would get the trainer all to yourself. To address technique with the lifts there are a couple options:
Do not add weight to the bar again until something is fixed. Keeping yourself at an empty bar for workouts is a good way to fix things. Coach Burgener spends up to 12 wks with new OL Lifters with PVC or empty bar. Also take advantage of the Personal Training Sessions I talked about a couple posts ago. We have a few people who have scheduled individual sessions for just this reason. And ask just the way you have here, although these are hard things to answer in writing. Also, don’t forget that these are things people work on for years. That is the great part-always something new to think about!