Hey Team!
After spending the last 2-3 weeks evaluating the past year's programming and athlete data, I have spent many of the last few days tweaking it for this new year. Here are some things to note for the next 8 weeks!
Here we are! The culmination of the Open has finally arrived!
I have to admit, I doubt any of us predicted this one. Dave Castro continues to be an asshole by surprising us with something new-- this time repeating a movement that was already done.
Lets break this down:
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This is a beautifully programmed chipper! Continuing on the theme of the year, I feel like the programming has been extremely good. This is a potent combination of 4 movements: the first 3 (DL, WB, Row), challenge the capacity of your lungs and legs, and HSPU thrown in at the end to see what you have to give at the end. Lets break down the movements!
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Here we are guys-- the MU workout of the open (however, I honestly think based on the way this year is going, ring MU are still coming).
If you are new or unfamiliar, this is the time of year where many gyms and athletes reach the brink of frustration and celebration. If you have been doing all the workouts as prescribed, and you have yet to achieve a muscle-up, you must have the following mindset:
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We. Are. Here!
Our cycles over the last year now culminate to the peak of the season: The CrossFit Games Open. Here is an overview of the changes to our current cycle:
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Its that time of year again! New Year, New Me. Here at CrossFit Derive, we are 100% behind you, whether you're a new athlete taking the jump into fitness, or a current athlete shooting for some new big goals.
With all of these new goals and new motivators, its due time to chat about one of the most important parts of all the decisions we make: WHY?
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All DERIVE athletes-- the time has come! We are 58 days away from the first workout of the 2016 CrossFit Games Open! For more information on what the CrossFit Games Open is, see HERE!
Technically, the coaches have been prepping you guys for this since September, but you'll see actual targeting towards this year's open in this upcoming cycle.
There won't be any drastic changes to what we have been doing, as our program has done a great job in prepping you guys up to this point. However, here are some of the bigger changes you can look forward to in the upcoming 8 weeks:
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Christmas Schedule
Monday & Tuesday, December 21-22
(Coaches out of town)
Classes: 10am, 4:30pm, 6:30pm
Open Gym: 5:30pm & 7:30pm
Wednesday, December 23
Normal Hours
Thursday, December 24 (Christmas Eve)
9:00 AM
10:00 AM
11:00 AM
Friday, December 25 (Christmas)
CLOSED
Saturday, December 26
Normal Hours
Here is our schedule for Thanksgiving!
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Hey guys,
After seeing some MAJOR improvements through The Ground Up, we are ready to move on up the ladder! As we approach this next year and with approximately 4 months until the 2016 CrossFit Games Open, we have our work cut out for us over the next 12-14 weeks. This next cycle is called Forging the Axe.
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We are through 8 of the 12 weeks of The Ground Up! We have seen MAJOR progress from essentially all of our athletes and we are super stoked to see where we can take you guys! The next 4 weeks will be working on solidifying the last 8 weeks of hard work, as well as introducing some new pieces to build our overall strength and conditioning. Here are some of the small changes for our last mesocycle (4 weeks), called Brick and Mortar.
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Our first four weeks of The Ground Up have been excellent! You guys are doing a great job on staying disciplined and drilling in your technique. Be patient, as we become more efficient in our movements, the bigger weights and more complex movements will be incorporated. Here are some of the NEW changes you will see in the upcoming 4 weeks (weeks 4-8 of The Ground Up)!
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