Its that time of the year again when it gets cold and nasty out. At Motor City CrossFit we do not deviate from the training programming because of weather. You will be running in the cold, wet, snow and wind so you need to bring the proper gear.
In talking with many of you, I’ve found that a lot of your goals are somewhat in line with doing the WOD’s as Rx’d. That’s a great goal and we want help you meet that goal. With that in mind we are adding 2 dedicated strength WOD’s per week. These classes will be very deadlift and backsquat focused as strong #’s those 2 lifts are closely associated with overall success in CrossFit. 20+ rounds of ‘Cindy’ is fine – but can you do ‘Elizabeth’ or ‘Diane’? We will be following a simple and effective program that should realize measurable gains for a majority of our athletes for the forseeable future. Little by little, bit by bit, you’ll get stronger. Before you know it ‘Elizabeth’ and ‘Diane’ will be relatively light and you’ll be a better overall athlete.
Here’s a list of strength standards to use as benchmarks of where you are and where you need to be. If you’re a smaller athlete – you need to be that much stronger and to quote Rip again…”The less strength you have, the more important it is to have more”.
Here is the tentative times for the strength classes. Vinny will start THIS SUNDAY at 10:30am. Strength WOD will be 10:30-11:30 and group class will be 11:30-12:30. I will also be running a strength class on Tuesdays at 7:30pm. We already have an existing boot camp class at that time and if need be, I’ll change it but for now we’re going to give it a go.
I’m also trying to get Matt to run an additional Oly class during the week. Feel free to bug him about it when you see him at the box.
Thanks,
MCCF
Just to clarify; the 11am regular CF class is still on?…are you running two classes at once then?
Maybe next time I’ll put it in bold…oh wait. I know I’m a bad writer. Strength WOD will be 10:30-11:30. Group class 11:30 – 12:30pm.
All that snow makes me sad 🙁
hey Pud, dont even go there….you changed it cause it didnt read that way the first time so back off jackbag!…lol
I did however get the email after I read this and it clearly stated that there was a new start time for the regular class. Thank you,
Pud hahhhh I havent heard that in a long time,that would be a great nickname for somebody.
Except I didn’t change anything.
will there be any cleans or presses in the program ? or Deadlifts and back squat only? just wondering
presses yes, if you want cleans hit the OLY class.