April 2018 Newsletter

Fundamentals
We schedule all Fundamentals and Fast Track as private lessons so they work with anyone’s schedule!  These classes are great for beginners and for those wanting a refresher before jumping into group classes.  Contact us today!

Announcement
It is already heating up around here! If you like cold bottled water, bring a case to share!

Upcoming Training
One of the best things about the CrossFit Open is when it’s over and you can get back to normal training. That’s exactly what we’re going to do in April. I’ve got some fun stuff planned for you.

First, I’m changing our benchmark workouts for the remainder of 2018. For the past 15 months we’ve cycled through Fran, Helen, Jerry, D.T., Barbara, and Isabel once per quarter. That’s been great for tracking our progress. But even doing a workout just once every 3 months has started to become a drag. So I’ve selected 5 new benchmark workouts that cover the gamut of fitness, and Jerry will be returning for another season.

Your 6 benchmark workouts for the remainder of 2018 (and perhaps beyond) are
1. Grace
2. Eva
3. Diane (using the 2018 Open Handstand Pushup standard)
4. Jerry
5. Karen
6. Lynne (with strict pullups)

If you don’t remember some of those, a little googling will satisfy your curiosity. Pro tip: consider pouring a drink before you google Eva.

Next, the progress I saw from all of you during our Overhead Squat training block was nothing short of amazing. Athletes in every class were adding 20, 25, and 30 pounds to their old maxes! Our new training block for April has us putting down the barbell and getting gymnasty–with Strict Handstand Pushups. You’re going to quickly recognize this cycle: it’s our Strict Pullup program applied to Strict Handstand Pushups. So on MondayWednesday, and Friday you’ll spend the first few minutes of class getting inverted and practicing Strict Handstand Pushups–to the 2018 CrossFit Open Handstand Pushup standard. Yes, I know. I too hate that standard—which is the best reason possible to work on it.

If you don’t have a strict handstand pushup yet, this will be an excellent cycle to get you started. I can’t promise as much progress as the pullup cycle. The strength for strict handstand pushups is built over months and years of training. But I can promise you that those months and years start next week. And if you’ve been on the cusp of a strict handstand pushup, this is gonna give you the jump start you need.

Finally, during the last full week of April we’ll finish Strict Handstand Pushups and move on to our next barbell strength cycle: Bench. Press. [waits for cheers and applause to settle]

April is going to be a great month. The days are getting longer. The rollup doors will be open more often as we enjoy our 4 days of spring before we settle balls deep into the steamy lava inferno of summer. Keep training hard. I’ll be right there with you.

Be on the Look Out for Information
-CFI Bowling Party