Welcome to 2024! New Cycle Begins
Hi there y’all! I hope you had a good NYE and NYD – we’re ready to get back at it with you! At the start of this new year, we’re going to take it back to the old school a little bit and focus on good ROM and movement standards.
When you’re exercising, getting the most out of your Range Of Motion is important for training comprehensively and being resilient to injury. It’s something we want you to do regardless of any external pressures: it makes you fitter and stronger and more useful in general. However, if you ever have any inclination to take on a competition (friendly, in-house, or otherwise) then having good range of motion and adhering to common movement standards is going to be the difference between a good time and a frustrating (for everyone) pile of “NO REP” calls.
For the next few months, we’ll be building towards a friendly pass at the CrossFit Open 2024 workouts that roll out at the end of February. I’ll talk more about what that entails in this blog over the next few weeks as we go, but for now just know that we’ll be putting a bit more emphasis on the RX movement standards for a while and including more “Competition” sourced workouts in the rotation. Don’t worry, though: your coaches are always here to help scale you appropriately and make sure the movements are matched to your current capacity.
For example: we’ll start it off today with a workout from the 2012 CrossFit Open. It’s an oldie but a goodie from over a decade ago – much like CrossFit Somerville itself – and it still holds up.
STRENGTH:
Front Squat
3-3-3-3-3 Building
WOD: Open 12.5
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/95 lb)
Chest-to-bar pull-ups