Ski Season

Training Layout Oct 10-16

If you are not thinking that winter is around the corner…. then buckle up! Quite the snow line up there, Thanksgiving has past us by, and not too long now before winter season is in full effect. In the meantime, the change of season means you have to keep a few things in mind when hitting the gym.

 

1. It’s colder. And you might need more time to warm-up! So walking through the doors when class starts means you are late. And I don’t say it because you are holding up the class and it’s a nuisance. I say it because you owe it to yourself to get in here a few minutes early and start moving your body. For many, there are movements that put a high demand on the body to accomplish. Think overhead squatting. If you need to get things moving to make those happen, please arrive with time to warmup, mobilize, and take part in the group warmup. 

2. This needs to be said, because I need to protect you from yourself. And, that’s a good thing. Because you are willing to push yourself, that is why you get results in everything you do. Not just fitness! But, you have to make smart decisions in the gym if you want to continue to get fitter and train. In short, when we prescribe things, like weights for example, just because you can do the weight, or have in the past, doesn’t mean it’s appropriate for you at this very moment. If you know you can’t look good while doing a workout, then scale it down. You have my permission. You always do. For those new to the program, all the way to those that have been training CrossFit for over 10 years. I scale many things. And have zero shame in doing so. The one scenario might be if I trained for something specific, like a 1/2 marathon run. Or a CrossFit comp. Or mountain bike race. I would do absolutely everything in my power to compete at the level prescribed. But, coming to the gym isn’t a competition. It’s training. To quote 4x CrossFit Games Champ Rich Froning “In training I listen to my body, in competition I tell it to shut up!” 

3. Most everyone training with us has a greater passion than CrossFit. And that is more than OK. We love it! So, given the time of year, it means that most of you are hoping to be great shape for the upcoming winter season. Now’s the time of year to listen to your body. Those nagging bits that are bothering you, need to be addressed now! This week looks like the rain is coming, so, time to perhaps book that physio you’ve been avoiding. If you need some advice on who can help you deal with some of your misbehaving body parts, our coaches know more than a few practitioners who can help. Or even still, we know a thing or two about where to mobilize, as well as some pre-hab, re-hab exercises to make part of your daily routine.

 

If you’ve read this far, it was worth it. As this Saturday we do have a skills and drills session on the schedule. Its on Saturday, and is from 11-12:30. It is included for anyone with an unlimited membership. However, if you have a punch card, or are hoping to just drop in to the event, you will have to email to register. Cost is $30 including taxes. This session’s focus is on Push-ups and pull-ups. 

 

We’ve lost 1 day of training this week…. don’t miss out on what’s left!

 

coach

Training Layout Sept 26-Oct 2

Let’s start by congratulating all the ladies who nailed the Brandywine Boogey this past Saturday! Thanks for representing. If this group doesn’t stir up the next wave of CrossFitters, I have no idea what will.

 

In looking at the week ahead…..it looks good! We’ve got a nice benchmark to start, and a nice one to finish. While we continue to plug away with our strength training, keeping me updating the leaderboard on a weekly basis! I’m lying, I actually can’t keep up.

 

Some noteworthy conversation… 

 

When out and about on the town, I often get asked how things are going at the gym. Whether small talk or not, this time of year people always feel that we get super busy as people are getting fit for ski season. And, it couldn’t be further from the truth. Are we busier in the fall, sort of, but it’s not indicative of ski season. I would say the average person makes it to the gym more in the fall than summer, so classes are busier. But for the most part, not a huge spike because ski season is around the corner. Should we change that? Anyone out there want to get fit only for ski season? Or are you happy getting fitter everyday, for anything and everything?

 

As members here, you are ambassadors of what we do. And, a big thank you is in order. We see so many new faces walk through the door because of you. What those new members, or new prospects need to understand is….. How hard you’ve worked to be where you are today. So many of our members have been training wth us for a very long time. If you are looking at someone who has been training here and say to yourself….. “they look good!” Or "wow, they are fit!”  I want to come to train with Opus and be like them. Well, you need to know, yes, it can be you. But only if you stick to your guns. I find myself saying, you either have a wish or a goal. It’s a goal if you are willing to work towards. It’s a wish if you want it to happen, but don’t do much to make change in your life or in what you do.

 

Enjoy the week!