From the Desk of the Gorilla:
Bingo, Burpees, and Bragging Rights — Let’s Go.
Y’know what grinds my gears? Fitness with no fun!
Starting April 13, we’re kicking off the CFI Bingo Challenge, running through May 31. It’s 25 challenges that happen outside of class—some are about movement, some about recovery, some about community, and a few are just there to make you laugh. Think: 100 burpees, 3 hours of mobility, meeting a new face, training in silkies, or sharing your favorite CFI story.
$100 gift card
Accessory of your choice
1 prize drawn for every 10 blackouts completed. The more who play, the better your odds.
Not into Bingo? That’s cool. You can still support the House of Gainz by leaving us a Google or Facebook review. It takes 90 seconds and helps more people find the tribe they didn’t know they needed. Here’s an easy link to get there! https://g.page/r/CQuFzTfi8WlpEBE/review
A little writing, a little extra training, and some charity as our weather turns to spring, couldn’t ask for much more!
-Steve
The Iron Pen
On Monday April 14th we complete our Push Jerk Cycle and test our newfound ability to move weight overhead with not just strength, but also speed and coordination. Building on this theme, on Monday April 21st we start our new strength cycle: Squat Clean + Push Jerk. The full clean and jerk, in its many forms, is the ultimate human expression of strength in moving a load from the ground to overhead. It requires strength, skill, speed, and grit. You can expect these days to look a bit different than our usual strength days on the racks in 115C. Squat Clean + Push Jerk will happen in 115B, and you won’t see sets of five. Squat Clean + Push Jerk is two difficult movements combined into one complex, so sets of three will be as high as we go. Accessory work will focus on your abs, low back, and pressing.
On Friday April 25th we will join our Australian friends in observing ANZAC Day, which is roughly the Australian equivalent of Memorial Day in the United States. ANZAC stands for “Australian and New Zealand Army Corps.” On that day we will honor a fallen Australian or New Zealander hero with a special workout.
Throughout April and May you will see more vested work to prepare you for Murph, coming up at the end of May. You will continue to see at least one long conditioning day per week mixed in with at least one split strength/short conditioning day. With our primary strength cycle being Squat Clean + Push Jerk, there is plenty of room in the week for judicious inclusion of deadlifts, front or back squat, and presses.
And we may have a special treat for you on some upcoming Saturdays. Something…off the beaten path…a fun and refreshing change of pace. This one isn’t fully ironed out yet, so stay tuned to see if it materializes in April/May or possibly later this summer.
As we approach summer and warmer temperatures, I want to share some strategies on exercise in the heat that I’ve learned over the past 18 years of CrossFit. I approach most workouts with some kind of loose plan about what speed of movement or what kind of sets I expect of myself. When temps are high, that plan can go out the window. Higher ambient temperatures decrease my capability. The weather just DGAF about what I think I’m supposed to be capable of. This is usually made apparent when the front of my brain starts feeling “fuzzy.” It’s difficult to describe, but all of my senses get a little bit of that white static noise that used to be on TVs back when we had only three channels. When I feel the fuzziness and I perceive the white static noise, I know the heat has become a factor and I can’t ignore it. When that happens I do two things:
1. Get some of the heat out. I douse my head with cold water from an outside hose or in the sink. Yeah, it can be a little messy. It’s better than quitting or passing out and waking up with Steve peeing on me because I suffered heat stroke.
2. Drop my self-expectations and slow down, but keep moving. If I thought I could do sets of 10, I may have to do sets of 3. If I thought I was going to do sets of 3, then I may be doing things one slow rep at a time. That’s OK. I’ll get it done—just more slowly than I planned.
Most of heat safety is preparation: eating and hydrating for success. But even if you prepare well, sometimes your plan gets punched in the face. I’m interested to know how you feel when heat becomes a factor. Do you identify with the fuzziness and the white static noise, or do you have different indicators? Hit me up and tell me about it–I’d love to learn more.
Jeff