Sorry for not posting in the WOD section for about a month
but we’re back!!!And better than ever!
Just to take care of a bit of house cleaning let’s mention what we have planned
in the coming months.First- the
schedule will be expanding and grooving and adding new programs including:
Barbell Club and Parkour club and we're going to be setting up a strength program and monthly group for the Highland games next year.
Second- we’re getting back to the basics that make CrossFit
fun and original.We’re making some new
structures to each class that should make it easy to follow and progressive to
see marked progress.Thank you for
growing with us as we continue to make CrossFit Hagerstown the premier CrossFit
box in Hagerstown.
Basic Vocab-
WOD (Workout of the Day)
WOE (Weak of Emphasis)- Each week we will be working on a
skill including core stabilization to progression of a muscle up.
Structure of class (general)-
Group Active Warm-up (Basic range of motion with emphasis on
range of motion for the task of the day)
You- 5 to 10 mins of each class devoted to working towards
to your goals.Each athlete has a
goal.On the big board we have a set of
exercises or drills to get you there.Progress is written down to keep the athlete focused on tangable
progress he or she is making.Don’t
forget the journey is just as important as the goal.No it’s not!Just kidding, enjoy the ride.And
who knows, once the goal is accomplished it might shift to something else.
Lift- One lift per day that will address movements that gain
strength to perform the two Olympic lifts: Clean and Jerk & the
Snatch.Supplementary movements include-
deadlift, front squat, back squat, power clean, split jerk and overhead squat.Sets and reps will change based on a 9 week
strength cycle.
WOD- Workout ranging from 7-17 mins.
Cool Down
PLEASE NOTE:
The CrossFit Program was developed to enhance a individual’
competency at all physical tasks.We
want to put emphasis in all physical
tasks.Without being a balanced
athlete person what will happen if you come across a physical challenge
that we have never had to deal with before and it means your life? Do we
freeze? Perhaps it may not be that serious, perhaps it’s picking up an object
one of your kids left in the yard.You
bend over and you hear a pop or crunch!
Now what?
CrossFit is meant as core strength and conditioning
program.What does that mean?It means we’re here to teach you how to move
and gain strength in functional movements.Starting at the core and moving to the extremities. What good is always training parts of muscles
you don’t use?Or better yet, why would
you train in a position that is not functional?
We are trying to make you move and enjoy life throughout
your life and it starts when you start learning how to move correctly.Before the CrossFit Games, our main goals
were to teach people how to move better and get them in better shape.Period.Nothing has changed!Let’s get
back to that.
Some notes on different forms of exercises that we
implement-
Olympic Lifts-
Two Olympic Liifts exists- Clean and Jerk & the Snatch.
Benefits of learning these two movements- Teaches one to
apply force to muscle groups in proper sequence.
Develops- strength, muscle, power, speed, coordination,
vertical leap, muscular endurance, bone strength and physical capacity.
Gymnastics-
Bodyweight as the sole source of resistance.
Develops- strength, flexibility, well developed physique coordination,
balance, accuracy, and agility.
Functional Movements-
Benefits athlete in everyday life and decreases risk of
injuries.Exercises include Squats, Turkish
Get ups muscle ups and the limit is endless.
Power = time rate of doing work.Decrease the time it takes to perform a task
with a certain weight, intensity increases.
Power + Intensity = a pivotal part of a CrossFit Daily WOD.
To decrease injuries, increased ROM (range of motion) in all
joints of the body is a must!!!
