As you know, we have just begun a new strength cycle. Well, it’s not new to us but we are doing it again as it is a fantastic cycle that we have enjoyed and gained from in the past. Wendler is a 12 week strength cycle that uses front squats/back squats, deadlifts and strict press to build strength. The ultimate result in the end is going for a 1RM, with a lot of athletes hitting a new PR! I love it. I love the components of this cycle, the mix of pressing, squatting and deadlifts which all aid to build strength over time. A great way to think about strength cycles is to remember that building strength is more like a marathon, not a sprint. It takes dedication, time, effort and most importantly to do it as instructed and not let your ego get in the way. Yes, some weeks you will de-loading, the weight will feel so light but stick with the program. It’s written this way for a reason! You are building your muscles over time and the week before we go for that 1RM, we give our muscles a break. A week of recovery. I’m excited!!
For those of us doing Whole 30, welcome to your second or third week! How are you feeling? Do you feel that surge of energy coming back? Do you still feel like you are dragging through wods? Stick with it because we are getting so close to the end! Post those photos! Ideas! It’s all good!
Lastly, today I sent a FB message to you (if you are on FB!) about a workshop up in Lynnwood Crossfit this coming Saturday! I highly encourage everyone that can go to please do! The head coach there, Coach Jesse, holds a wealth of knowledge that is so incredible! The cost is $30 and the time is 11am to 3pm. Let us know if you can make it! I know Coach Annie is headed there! You can prepay, there is a message about that on the link I sent you or you can pay here
It’s been so great seeing some familiar faces back in the gym, I love our crew all being back! Now that some of you are coming back after a little hiatus, please remember (like I mentioned last week) to please be considerate of your body and take it slow to get back to where you left off. You’ll be sore, sure, but keep moving! In case you missed the post on our FB page from She Thrives Blog, she had a great piece on the seasons of life and giving yourself a break when you haven’t been able to commit to the gym like you normally would! Check it out here.
Our new fall schedule begins tomorrow, Monday Sept 12th! Please make note of the new times. We have now have 10:45am MWF, noon T/TH and 6:30am offered five days a week!
MWF 6:30am, 10:45am, 5pm
T/TH 6:30am, 9:30am, 12pm, 5pm
I hope you all had a little fun doing the partner wod this last week. I, personally, love partner wods- have you noticed? I sneak them in whenever I get a chance but most of all I loved the active rest time in that wod! Brutal? Yes. Impossible? Nearly. But hearing the partners cheer each other on was fantastic! Love that!
Lastly, for those of you who are doing the Whole 30, congrats on finishing the first week! Now, I heard some mention of feeling like you have lead in your legs. Like you absolutely do not have the energy to get through a workout that you once had. Totally normal. We are all there :( Stick with it though! Your body is adjusting to this new way of turning your food into fuel for your workouts. Give it some time to adjust and pretty soon you’ll hit that “tiger blood” stage! Keep posting those pictures and inspire us all with your meals! Found inspiration online? Share it with us! At some point we will all get bored with the food we are eating. We will need to encourage each other to keep making good food!
Keep moving, athletes! You are all doing such fantastic work!