Feedback Frosties

Feedback Frosties

Sobering how ephemeral what we pursue actually is. Shifting the focus of training to the process of refining movements and pursuing perfection in what we already have the ability to do allows us to find smaller wins. Meaning we get to win more often, and I think it’s safe to say we all like to win.

Poke the Bear

Poke the Bear

..This is where the bear comes in. We get credit for poking the bear. Confronting our issues is hard at times, but oh so rewarding. In this space we get credit for trying. We get credit for effort, every single time. We get credit for giving a damn. This then becomes the place where we have to come to grips with trust.

2018 Open Cycle

2018 Open Cycle

The 2018 CrossFit Games Open (2/22 - 3/26) is upon us!

Beginning 1/2, we will be going into a 7-8 week cycle focused on:

  • Conditioning pieces focused on aerobic power and maximum work capacity,
  • Strategizing and understanding workouts,
  • Skill development and fine tuning core movements seen most commonly in the Open,
  • Learning how to get "uncomfortable" in workouts

Here are some changes to look forward to in January and February:

Saturday Classes and AXIS

Saturday Classes and AXIS

Hey guys! We will be shifting our Saturday classes 30 minutes forward (9:30AM, 10:30AM, 11:30AM) to make more room for our Open gym at the 11AM time, which was often taken up by competitor team training. We were taking WAY too much room and equipment, which didn't allow much room for our Performance Targeting or Open Gym skill work....

Why can't I _________?

Why can't I _________?

So you just hit a PR clean at 190#. You really want to join the 200+ club so you load 200# on the bar. Good pull, good finish... but you can't get out the squat. You take another shot. Same Result. You call it a day, knowing that you just aren't strong enough yet, so you aim to get your legs and clean stronger for the next shot at it...

Next Cycle: 2017 Open Prep

Next Cycle: 2017 Open Prep

The new year is here and the 2017 CrossFit Games Open (2/23 - 3/27) is upon us!

As such, beginning 1/2, we will be going into a 7-8 week cycle focused on

  • Conditioning pieces focused on aerobic power and maximum work capacity,
  • Strategizing and understanding workouts,
  • Skill development and fine tuning core movements seen most commonly in the Open,
  • Learning how to get "uncomfortable" in workouts

Here are some changes to look forward to in January and February:

Optimizing Your Training

Optimizing Your Training

After getting a few weeks into The Ground Up v.2 cycle, our team has seen lots of progress and hard work from everyone! With all things considered and everyone getting their feet wet into this cycle, we must address how to maximize (or in this particular case, optimizing) your time in the gym with our program. After watching a vlog from a mentor of mine who gave me my first experiences coaching at Regionals and the Games, I would like to share with you some ways to help EVERY athlete take some ownership into their training and programming.

The Ground Up v.2

Team Derive!

We are here! It is (unofficially) the beginning of a new CrossFit "season"! In conjunction with the completion of our 2 testing weeks, we now can begin working on improving upon those both quantitatively and qualitatively. Similarly to last year, this year's starting cycle is called "The Ground Up v2" implying building upon our foundational skills and positions. Here's what to expect for the next 12 weeks:

Part A (Skill/Strength)

  • Utilize your new percentages: You MUST use your new percentages regardless if it is the same or under your previous RM for that movement. This is extremely important in building logevity and strong positions to keep your body healthy.
     
  • Performance Targeting moved to Thursdays and Sundays. We have decided to move performance targeting to later days in the week to allow all athletes to get an extra day to work together and build common weaknesses. There will still be PT, but less emphasis on it during the week.
     
  • Rebuilding our snatch pulling positions + overhead stability: Look for isometric position work to help drill the proper pieces of the snatch. Also look for more overhead squat work as well as isometric holds in the overhead squat.

    Snatches will be generally on the lighter side to start, to allow our body to build back proper motor patterns that we may have lost in the offseason.
     
  • Squatting with position bias: We will have both normal front/back squatting volume to continue building general strength, however initial percentages will be targeted towards focus on making sure our positions are correct and we are not just squatting for the sake of squatting.

    In addition to this, we will incorporate tempo and pause squats to ensure that we increase strength and power into all of our weaker positions.

Part B (Conditioning)

  • Return of mono-structural/single modality workouts: You'll start to see more workouts with just a single movement or just running/biking/rowing. These seem less "fun" but will contribute to reaching your fitness goals much faster!
  • Couplets/Triplets: And of course, this isn't changing anytime soon. As athletes-of-all-trades, we are going to continue to attack our traditional CrossFit workouts with the intensity of all time domains: short, medium, and long.
  • A slight bias towards "long": Based on observation and data analysis over this last cycle, as a group we need to begin improving on longer workouts. Look for days with just a conditioning piece to allow for increased focus on prepping for longer (12+ minute) workouts.

We are very excited to get things rolling, especially with the awesome numbers we had from testing weeks! If you have any questions let us know!

 

The Pitfall of Emotional Goal-Setting

The Pitfall of Emotional Goal-Setting

In many facets of life, business, and CrossFit, as a society and community we understand the importance of having goals and setting them for ourselves. Goals can provide us with something to work towards, give us a purpose, or motivate us to perform better. However, many fall into the trap of emotional goal-setting.

With the dawn of the annual CrossFit Games upon us, many athletes begin to ride that "high" (mentioned in a previous post) and set goals for themselves that they are emotionally ready for, but aren't mentally prepared for. This pattern leads to a vicious cycle of letdowns, frustration, and despise towards the process of self-progress. However, rarely do people fail to achieve their goals; rather, they fail to match their level of commitment with the magnitude of their aspirations.

5 Steps to Becoming a Better Athlete

5 Steps to Becoming a Better Athlete

Any athlete will understand that feeling or "high" that takes over when witnessing a huge accomplishment or event in their sport. Ex. The anchor leg of a relay catch opponents ahead of him/her,  a basketball star gain a hot hand and dominate a gamea football player making the game sealing TD. Regardless of the sport, when experiencing these events, it creates this motivation and hormonal change that makes us want to get up and DO SOMETHING.

Now if you happen to play that particular sport, the popular responses are "I'm gonna get to work now" or "Next year starts NOW." With that comes the territory of setting enormous goals that the mind and/or body cannot achieve without time. And generally, the "high" that you ride, doesn't last even close to how long it takes to achieve said goal.

After a few years of working with all levels of athletes, here are some appropriate steps that I have noticed rang common among the successful ones.

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