Great job on “Running Cindy” today. We saw not only significant improvements in “rounds and reps” but many chose to go from knees to full push ups, used thinner bands or even went without one. The progress we saw in only three short months is just extraordinary.
As we said, over the next several weeks we will be rolling out some of the changes we hope to implement following the gym survey. One of the recurrent themes was ensuring that classes run on time — and leaving enough time for proper cool down. Since mobility is such a key focus for us (and we are all generally time-starved people) we are going to do everything in our power to make these happen. This will require effort from ALL of us so here are some of the things that you will see more often in class:
WE WILL START ON-TIME! Often times we have late stragglers or the class prior runs over for some reason. If it is the latter, the coach will have to excuse him/herself from entering scores to get the next class started (which means the athletes will need to enter their own scores). We may also stretch BEFORE weights and equipment gets put away to ensure we DO get the stretch in — and the coach can start the next class while the previous one puts away weights and enter scores. The coaches have all met as a team and will do a better job managing the clock during warm up and for the workout and will try their best to give real estimates of how long a workouts should take to build in the appropriate time for the Skill/Strength/WOD. For those who come in late, it is still ok to join (after warming yourself up) — we just can’t wait for you to start as it causes a trickle effect that impacts everyone.
WE WILL TRANSITION MORE QUICKLY. You never have to ask to pee. You never need to ask to get water. Just go. Our only ask is you try to do it in between sets on the SKILL/STRENGTH portion or hustle to go right before we start the WOD. The coaches will manage the time by saying things like “we are starting in three minutes!” so if you are still setting up your weights or need to attend to other things, it will be on you to get it done in that time. Then it will be 3-2-1 GO!
MORE TIME CAPS. Geo (our head programmer) and the coaches all have a good sense of how long workouts will take and try to build the class structure around that. And some workouts are intentionally designed to be quick sprints with lighter weights, so don’t go heavy on those days and turn the workout into a long burner. And more often now, you’ll see actual time caps. If you are one rep away before the time cap ends, by all means finish! But if you have another round to go, respect the clock. The coaches will do a better job explaining the goal of that workout to help you decide the appropriate weight to help you stay within the time cap. But there’s always the occasional outlier — sometimes certain movements are harder for some… and sometimes someone wants to really challenge themselves by going RX or doing a skill unscaled (like double unders or unassisted pull ups). We encourage you to push yourselves when you can (really!!!) but please know we may ask the class to clean up around you while you finish. Heck, if you’re determined to get all those doubles instead of doing singles — awesome! But you might have the next class warming up around you. We are more than fine with that if you are!
Overhead Squat with a 10 second pause in the bottom
(build up in weight, but use this more as a skill day then strength. Make it a true 10 seconds for each rep)
30 Push Press
20 Power Cleans
25 Push Press
15 Power Cleans
20 Push Press
10 Power Cleans
(Time cap 20 minutes)
Leigh going heavy overhead drops the bar to contemplate her next move…