Well folks, the summer is coming to an end. Which means vacations are wrapping up, and you are now more available to train, to make yourselves stronger, more agile and better functioning human beings!
How can you become a functionally fit human? Well, a great start is by making sure you are training regularly. We have several options for you at Raleigh CrossFit, including our newly added Raleigh CrossFit Met-Con Class. This class is in addition to our main Raleigh CrossFit training, barbell club and specialty Olympic Lifting course. I will provide some answers to frequently asked questions about the programming moving forward for the next few months, how to approach the barbell specific training, Raleigh CrossFit main programming and the met-con class.
What is the main programming going to bring us for the Fall?
Monday, Wednesday and Friday will be organized with “strength” lifts and conditioning portions. Tuesday, Thursday, Saturday and Sunday will vary in terms of programming. Some days will be short/heavy or short/light, some days will be long/light or long/heavy. Some days may be a couplet (2 movements), a triple and chipper or a single modality. To be sure, all 7 days of the week are guaranteed to be challenging and may include barbell work, body weight work such as gymnastics or monostructural movements like running, rowing or jumping rope, strongman work using atlas stones, tires and axle bars, plyometrics (i.e. box jumps) and other conditioning pieces. A lot of thought and process goes into creating a program for Raleigh CrossFit, so trust the system. Not every day is going to be a long hero workout. You should feel exhausted after a 5 minute workout just as well as a 30 minute workout.
Once we work our way past the final Hero WOD Friday (Sept. 18), we will begin our testing phase. This will include two weeks of testing your 1 rep max efforts of our main lifts. On Monday, Oct. 5 we will begin a squat and press cycle, that will include the Olympic lifts as well. This cycle will last 6 weeks.
For those of you who want to work on your Olympic lifting with more emphasis on the coaching, mechanics and progressions (basically because you want to be better at Olympic lifting, you love doing those lifts and because you want to be the best CrossFitter you can be), there are a few spots left for the Olympic Lifting Course which starts Sept. 29 and concludes Nov. 21. The course is $200 and each session is on Tuesday 615-745p and Saturday 900-1030a. This is 1.5 hours of instruction each day! You will test your Snatch and Clean and Jerk in this course, so if you miss the max lift day with the main class, you will test these two lifts twice (once on day 1 and again on the last day).
Note these dates for your schedule:
Weightlifting 1 RM Tests
Monday, Sept. 21: Back Squat
Tuesday, Sept. 22: Strict Press/Push Press
Wednesday, Sept. 23: Front Squat
Friday, Sept. 25: Snatch
Monday, Sept. 28: Clean and Jerk
Tuesday, Sept. 29: Deadlift
Wednesday, Sept. 30: Bench Press
Other testing pieces (Benchmarks and Skills)
Saturday, Sept. 5: Fran
Wednesday, Sept. 9: Isabel
Monday, Sept. 14: Helen
Tuesday, Sept. 15: Nancy
Wednesday, Sept. 16: Diane and 75 strict push-ups
Monday, Sept. 21: Grace
Tuesday, Sept. 22: Annie
Wednesday, Sept. 23: Cindy
Friday, Sept. 25: Karen
Tuesday, Sept. 29: Jackie
Friday, Aug. 28: Daniel
Friday, Sept. 4: DT
Friday, Sept. 11: 9/11 Memorial WOD
Friday, Sept. 18: Rene’
Tuesday, Sept. 8
Monday, Sept. 7: Labor Day – 1 class only at 900a
Why test these numbers?
- You should care about tracking improvement, getting stronger and experiencing the joys of the numbers improving, whether it’s 5 lbs or 20 lbs.
- Your conditioning pieces within the programming will improve because the focus you place on performing the lifts will develop muscle memory. That is to say, you will move more efficiently and therefore you can move faster and … you can move more weight faster. This is the essence of CrossFit. You know that phrase “But where do you get your cardio from?” Lift weights faster. I will add, lift weights faster – safely J and that comes from practicing the lifts at a slower, more concentrated rate.
- You will base your future training days off your 1 RM numbers. Knowing your 1 RM can assist you with determining what to use when we do the lifts on future M, W, F, as well as during the conditioning pieces.
- Benchmarks provide an opportunity to test your fitness. They are always the same, so you can see improvement. Note any modifications to movements or weights. Plus it’s nice to be able to tell a fellow CrossFitter what your Fran time is or that you did your first unbroken “Annie”.
What Happens If I Miss a 1 RM Testing Day?
We have open gym hours M-F 1030-1130a and on Sunday from 1000-1100a. You are welcome to use that time to make up any missed training.
If I want to do the barbell club what do I need to do?
First, email Coach Chennelle to discuss your goals with the barbell club. There is not always a coach available to coach you during the barbell sessions therefore you must be able to do all movements proficiently and understand them before undertaking this higher volume and highly technical programming. The barbell programming is separate from the main training. It is not recommended to do back-to-back barbell club training and main Raleigh CrossFit training. If you do so, you are possibly placing yourself in a position of “overtraining”. The barbell specific training includes strength lifts, conditioning pieces and accessory work. It will take 1-1.5 hours each session to complete. Barbell club times are specifically set aside for those doing the barbell training provided by Raleigh CrossFit (via the website) or with a pre-approved (By Chennelle) training program. This is NOT open gym. Open gym time is available each day from 1030-1130a or Sundays at 1000-1100a, at which time you may do whatever training you want.
What if I want to do the Met-Con class and Raleigh CrossFit main class training on the same day?
This is not recommended. The Met-Con Class is for those who do not want to use the barbell for conditioning. This doesn’t mean you can’t also do the Raleigh CrossFit main classes on other days, it just means it is not recommended for you to do both the Met-Con and a main Raleigh CrossFit class on the same day, unless they are 3-4 hours a part and even then, limited to 1-2 times per week, so as to not over-train.
Where Can I Find Out What the Met-Con class workout is?
The workout will be posted the previous evening by 600p, just as our regular training is, via the same link on our website.
Can I do the Barbell Club and Met-Con?
This is not recommended. Chat with Coach Chennelle if you are considering this.
Keep in mind, every Monday, Wednesday and Friday, we will do specific strength lifts and a conditioning piece. This is strength and conditioning! The Met-Cons are conditioning pieces and are intended for those not wanting to incorporate barbell training or who want to mix it up a bit!
The barbell training can be found here.
Can I do the Olympic Lifting Course and Raleigh CrossFit main class training?
Yes, but on Tuesdays and Saturdays, only the Olympic lifting course. And it is recommended that you rest 2 days per week. The lifting course is very high volume and you don’t want to take the course and over-train. Training tired is not beneficial to improving these lifts.
What is the Met-Con Class?
Starting in September, we are offering a “Met-Con” class every Monday, Wednesday and Friday from 1030-1115a. “Met-Con” is short for metabolic conditioning. These workouts are designed to push the human body with fast-paced cardio and strength exercises.
Training Days/Times: Monday, Wednesday, Friday from 1030-1115a (45 minutes)
First class will be Monday, Aug. 31.
The fast-paced, high-intensity workouts may include body weight movements such as squats and pushups, equipment such as kettlebells, dumbbells, sandbags and movements like jumping rope, running and rowing and others, but NO BARBELLS!
Each workout is adaptable for all levels of skill and experience.
New Raleigh CrossFit Athletes (without current Raleigh CrossFit membership): $125/month. This is month-to-month for non-members. This membership includes only Raleigh CrossFit Met-Con classes.
Current Raleigh CrossFit Athletes: An additional $20/month for athletes with a 3x/week membership or a drop-in of $10 per class. If you have an unlimited membership, the Met-Con classes are included in your membership.
Raleigh CrossFit foundations is not needed. No previous experience needed to benefit from the training in these classes.
To sign up, please contact Coach Chennelle at firstname.lastname@example.org.