New Basic Training Classes – and Getting Mobile
Continuing improvement is a theme for all of us as athlete-humans, and for me as a business owner too. We’ve got a few new improvements here that I’m excited to share with y’all!
First off is one some of y’all have found on your own: our new enhanced mobile website. It’s hopefully even prettier and easier to navigate than the last one, but let me know what you think.
Also: App capability! Now you can use your spacephone (iStuff, androids, etc) to manage your class reservations! You can get to the scheduling system in the regular spots on our website (Member Login or Scheduling).
The word on the street is that you can even create an icon shortcut on your phone to make it act like an app, if you want an easy link that acts like an app. Bookmark this link:
http://crossfitsomerville.zenplanner.com/
Then create a shortcut on your phone’s desktop- it will act just like an app that takes you directly to the calendar that you can use to reserve classes.
Next up is an added class offering! We’ve started getting a little crowded in the evenings, and we’ve got a lot of new faces in the facility. We’re really excited about all the new faces, and last month kept the programming simple and “back to basics” to give everyone a firm grounding in movement quality. This month we’re increasing the complexity a little bit in the WODs, and you’ll see that over time, but we’re also going to introduce a new set of “Basic Training” classes that you can choose to attend to either catch up or just go back to brush up on the Basics.
These classes are part of your regular memberships, and they are not compulsory – they’re just there as an option that you can use. In these classes we’ll still get good strength work and an effective WOD done, but we’ll be able to spend a bit more time focusing on the movement instruction rather than just pushing the technical edge or pushing the weight to maximum loads.
For next week – and a few weeks to come – these classes will be operating at 5:30pm on Mondays and Wednesdays. They’ll operate in parallel to the regular class schedule, so if you want nothing to change it doesn’t have to! But for those of you who want to get a little more instruction on the basics of movement quality – and work on your squat flexibility and other skills – this new option could be just the thing for you. Try it out!
Okay, down to today’s business. Those of you who were here last Saturday will recognize this WOD. Nick and I loved it so much that we’ve put it into the programming this week. This link describes some of the motivation for using single-arm loads (and why we love crawling so much here at CFSV), and here’s a brief summary excerpt:
Any muscle that is possibly involved in maintaining neutral spine is therefore a core muscle. So imagine I hold a heavy weight, like a 40kg kettlebell, in my right hand. Naturally my body will want to dip towards the right as the weight pulls me down. Opposing that force will be the muscle of my trunk on the opposite side, as well as my legs and hips, and even those in my lower legs and feet. There is no such thing as an exercise that works only one muscle group – in this case my entire body will work together to hold me in neutral.
And that’s core stability.
So today we’re working on exactly that, under load and at speed, but with rest built in and plenty of time for you to think about how to do that off-center loading correctly. Oh yeah, and Overhead Squats – which in themselves are perhaps the world’s most perfect core stability exercise. Fun!
Pic not really related. But it is nice hip extension on the clean!
Thursday 8/1/13
Strength:
Overhead Squats 3-3-3-3-3
WOD:
EMOM (every minute on the minute) 16
10 single-arm DB Snatches (alternate arms each rep)
25′ single arm DB carry OH (alternate arms each round)
Its EB week on the blog.
JT Dammit. Whats with all the heinous photos of me.
would you prefer photosofbrianhack.com?
Totally, but right now Im more worried about Rich: http://digitaljournal.com/article/220229/
I’ve been ‘donating’ since 1999. I’m like the Svalbard Seed Bank.
LMAO!
Love EB Week! miss you.
I thought I saw a little boy resembled you, Rich 😉
Woot to be EB week! 🙂
OHS: 155# another pr this week! Although I don’t think I’ve done these in 4 or 5 months.
WOD: 40# dumbbell. It was tough, 16 minutes is a long time.
OHS: 85# PR
WOD: 15#
10# PR gain since a month ago, I’ll take it! Thanks JT for coaching, DB finally helped click the hip explosion movement … now just need to start being consistent with it.
Regarding PhotosOfEB.com week: this is what happens when EB gives me shit about the blog content.
Regarding the programming: I’m glad y’all like it. Prepare for some interesting feelings in your flanks and lower backs tomorrow. It’s normal and healthy, and should be taken as an informative message from your body that you got good core strengthening work done today.
And like any good flank steak, marinate them and serve with fresh chimicurri.
…and sometimes when I’m bored, I read the CFSV blog and giggle quietly to myself at some of the things you people say.
OHS: 125# (135# for 1)
;-(
WOD: 50#
These weren’t bad. Could’ve gone heavier.
FEAR THE BEARD!
You and I should try this mobilization http://www.mobilitywod.com/2012/07/the-beauty-queen-first-rib-overhead-mob-of-death/
I know that for me OHS is more difficult because of how hard it is for me to keep the weight in the center line. It’s out in front because of my seemingly immobile overhead lockout position. Something I have been working on. Found this gem today… very very excited to try.
A slow overhead stretch (2 minutes) lying lengthwise on a foam roller with no space between the roller and my back has helped a lot. The goal is to get your thumbs to touch the floor. My new PT taught me this one.
arms overhead or at sides?
dur. i re-read it. OH. thank you
I’ll demonstrate next time I see you. It’s almost like a yawn stretch, if you know what I mean by that.
OHS: 155# felt good
WOD: 40# Man that was a doozy ! Woof
What would be really corking is if the Zenplanner site would keep me logged in, instead of requiring me to log in every time my browser’s session expires. What’s worse is that it foils Chrome’s internal password saving mechanism, so I don’t even get my login credentials auto-filled. The information here just isn’t sensitive enough to justify this level of inconvenience: it’s not like this is my bank account. 🙂
https://crossfitsomerville.sites.zenplanner.com 🙂
On this site, it’s embedded in an iframe; thus the quirks. If you go to the zenplanner site you get all the standard chrome goodness.
That was the first thing I tried. It doesn’t seem to work on any of my devices. Not sure why.
I think it actually is your bank account (by proxy). One of the reasons I use ZP is that they store all your CC info off-site and manage the merchant account transactions – but that means that they also have responsibility for all the security on your personal information.
Since your same login lets you reserve classes and also manage your credit card information, I guess I can see why they require the re-login.
That said, I can ask if they’ll let the login period be extended…
OHS: 60#, 1 rep at 65# (my 3 rep a month ago). Felt so good to squat (any kind of squat)
WOD: 15#, really should of done this with at least 20#, but there were none left
OHS: 85#
WOD: Started with a 30#, about 5 rounds in switched to a 25#, then to a 20# the last 4 or so rounds…
For me this was a toughie, but at the same time I loved it 🙂
And yes, my lower back hurts already… On to a stronger core!
OHS: 125#, ankle still not 100%
WOD: 30#