From the Desk of the Gorilla:
Alright fam, lots happening right now at the HOG, so listen up. 3 claps and a Rick Flair, WOOOO!
First, I wanna talk about what coaching and coach development actually looks like at CFI.
Phase 1: It starts with a metric ton of 1-on-1 instruction, lectures, and homework in the internship.
Phase 2: a long stretch of seasoning, observation, mentoring, and guidance that lasts anywhere from 6 to 24 months. It never really ends, that’s how our coaches get sharp and stay sharp.
Phase 2.5: is our requirement that every coach earns their Level 1 CrossFit certification within one calendar year of starting to coach. That’s non-negotiable.
Phase 3: (not the place with the curl machines, Phase 3 of the plan, stay with me here), and that’s where things get juicy—special classes, seminars, Level 2 and 3 certs, etc etc. Coaching in the House of Gainz is a voracious pursuit of excellence, and we are hungry.
On that note, July 27th through August 1st, Chad, Jorden, and I will be in Albany, New York for the 2025 CrossFit Owners and Coaches Conference. If you’re curious what we’ll be doing, here’s a link to get a taste: https://www.youtube.com/watch?v=y9aj17Lazfg. It’s gonna be a hell of a trip and we’re excited to rep the HOG and bring back some nuggets of goodness to the village.
**That week, because of travel and other schedule conflicts, we won’t have lunch or 6pm classes. Everything else stays on schedule. Full class schedule resumes Saturday the 2nd and the week after—back to business.**
Speaking of back… Thunderdome Engine Builder is BACK, baby!! Every Tuesday and Thursday at 6pm and Saturdays at 7am (Starting Aug 5th), we’ll be building horsepower with running and machine work. Cost is $135, and seats will be limited. Coach Dolla Bill and I have chatted it up and he’s been in the lab making some special tweaks and accountable homework assignments, this one will be special! Signups are opening 14 July, be on the lookout for a registration text and FB post.
Also thinking about having a bring-your-own-pool party the last weekend in July. Maybe even a little poker game—been a while since I’ve had a good Hold’em night and I’ve got the itch. ALL IN!!!
Fam, perspective is everywhere, if you’re looking for it. We get to train in one of the best environments, with the best people, and the most dedicated and educated staff you’ll find anywhere. We’ve got running water, indoor plumbing, and we don’t have to walk uphill both ways in the heat just to get to work or school or our water polo lessons. Life is good.
Savor the flavor, it won’t always be this tasty. Relish the good times. Just don’t eat relish. That shit’s nasty.
—Gorilla
The Iron Pen
In July we build them boulder shoulders with a shoulder press cycle. Shoulder press is paired with some simple push/pull accessory work, and one movement that builds shoulder strength like no other: zercher sandbag carries. I once decided to do a 200m zercher sandbag carry every training day for a month. At the end of the month I happened to retest shoulder press, and my shoulder press had increased by 20 pounds! These carries build your upper back like nothing else, and that seems to provide a stable “platform” for pressing. So while it doesn’t build pressing specifically, it builds everything that pressing relies upon. If you push yourself on these, you will see major gains.
We will skip shoulder press cycle the week of July 4th to make room for hero workout Loredo on Independence Day and a special birthday workout for Dave on July 3rd. We will get right back to sets of 4 on shoulder press on July 7th. The cycle concludes with a retest of your max shoulder press on July 28th.
You’ll also see overhead squats sprinkled judiciously throughout July in order to prepare us for August when we start developing the squat snatch. This will be a humbling, some might say frustrating, experience for many. Becoming proficient at squat snatch has benefits to strength, mobility, and coordination that no other movement provides.
And you’ll continue to see deadlift days about every other week.
Summer is a unique time in the house of gains. The longer daylight hours and heat make memories that last a lifetime. As summer temperatures rise, stay vigilant against heat injuries. Make hydration a priority before, during, and after training. Listen to your body—dizziness, cramps, or static-like brain fog can be early warning signs of heat exhaustion. Don’t hesitate to scale intensity and take extra breaks. Your safety always come first—train smart, not just hard.
Jeff