There’s been some rumblings around the gym. Some comments, concerns, complaints, discontented whispers regarding the programming, specifically the co-ordination of strength and WOD components. Why do they correspond? Why do we do squats in the WOD when we do squats for strength? Pull-ups when we do pull-ups?? No, we’re not trying to “kill your WOD […]
PUMP UP THE VOLUME! Read More »
You must record to make records. DID I BLOW YOUR MIND?? If you’re not writing down what you do in the gym, start yesterday. If you want to make progress, you must have a definite starting point, end goal, and a clear path. We do all the hard work for you – we pick your
Do You Even Record? Read More »
A many of you know, we have been using Beyond the Whiteboard (BTWB) to for our members to record their workouts and track their progress. In an attempt to simplify things for ourselves and our clients, we are switching over to Zen Planner (ZP) for our workout results. Though ZP does not currently have all
We’ve reached the end of another strength cycle. We’ll be going for heavy 2’s this week in our main lifts. Make sure you limit yourself to the amount of weight you can push with good technique. 2RM doesn’t mean throw caution in to the wind and grind out a crappy squat. Stay tight and get
End of Strength Cycle Read More »
(Image courtesy of Master isolated images at FreeDigitalPhotos.net) A common complaint we hear around the gym is “my back hurts.” The SIJ (sacroilliac joint) can take a real beating if you’re not paying attention to mobility, STAbility, and strength. Check out this Breaking Muscle article where they discuss the SIJ, common issues, and some good corrective/preventative
Switching things up today and playing around with sumo deadlifts. Check out this T-Nation article on why you might be better off pulling sumo and how to improve your sumo deadlift: 6 Tips to Master the Sumo Deadlift
We talk quite a bit about the thoracic spine and the necessity of improving thoracic mobility. It’s the area of your spine that begins just below the neck and ends around the middle of your back (bottom of the ribs). It’s an abused section of our spine, and usually needs some help moving around, as
Where is the thoracic spine, exactly? Read More »
The mobility work for today includes some soft tissue work on the first rib. If you’re not familiar, we’re trying to break up some of the grody, junky stuff that builds up in the shoulder around the clavicle and the first (aka top) rib. It’s tough to access, so check out this Mobility WOD video
Quick reminder: We have somewhere around 120 members at CFZ at any given time. Each of these members has different needs, goals, and scheduling. When we program classes, we try to make things accessible to everyone, whether they come twice a week or six times a week. That means we might run two hard workouts
“Ugh, I HATE THIS. Why do you make us STOP at the BOTTOM of a SQUAT?” Because we love you. No, we’re not just being cruel. Pausing in the bottom of the squat not only helps build stability and confidence in the hole (the bottom of the squat), but it also helps improve flexibility and
