Weekly Forecast: Jan. 31st – Feb. 5th

Day 1: 5×5 Back Squats (70%)
Day 2: 5×5 Bench Press (70%)
Day 3: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1)
Day 4: 5×5 Deadlift (70%)

 

Weekly Forecast: Jan. 24th-28th

We are on Week 3

With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th – Feb 28th), putting us at the second week of the 2022 CrossFit Open.

Week 3
Day 1: 5×5 Back Squats (70%)
Day 2: 5×5 Bench Press (70%)
Day 3: Every minute (10 minutes) 5 Clean and Jerks (+5lbs from Wk 1)
Day 4: 5×5 Deadlift (70%)

 

Your Weekly Forecast Coming ‘Atcha!

– We are on Week 2

– With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th – Feb 28th), putting us at the second week of the 2022 CrossFit Open.

Week 2
Day 1: 5×5 Back Squats (65%)
Day 2: 5×5 Bench Press (65%)
Day 3: Every minute (10 minutes) 5 Power Snatch (light)
Day 4: 5×5 Deadlift (65%)

– Now that the Strength has started, back workouts will stay under 20 minutes to fit the class flow. For the first 3 days of the week, we will see 3 different intervals. Monday has 3 movements that can heavily tax the hamstrings. Tuesdays 2 movements with the focus being on getting comfortable completing high rep thrusters while under heavy duress. Wednesday is a double banger with strength/bike intervals, recovering, and hanging on. Then we end the week with another fun, high-skilled open workout (19.3).

– Tuesday, the workout will be performed first, and then Strength will follow.

 

Happy Friday! Here’s a Quick Look at our Week Ahead!

Strength:

– We are on Week 1

– With the New Cycle, we will be taking it back to the basics for the start of 2022. This new cycle will focus on the 3 basic power movements (Back Squat, Deadlift, Bench Press), where we will hit some maxes early on and retest again at the end. Also, we will take the Olympic Lifting down in weight and just focus on light barbell cycling to help prepare for the Open. The cycle will last 8 weeks (Jan 10th – Feb 28th), putting us at the second week of the 2022 CrossFit Open.

Week 1
Day 1: Heavy Single Back Squat
Day 2: Heavy Single Bench Press
Day 3: Every minute (10 minutes) 5 Clean and Jerks (light)
Day 4: Heavy Single Deadlift

 

FUNDRAISER: Isabel for GiGi’s Playhouse – April 24th

Meet the amazing Izzy and her incredible parents, Kent and Kerri. We have the pleasure of honoring these member of our Wellness family on Saturday, April 24th 11am-1pm by hosting the CrossFit workout of Isabel.

Knowing and loving Izzy’s family and the role they played in bringing GiGi’s to Little Rock, we want to do our part in celebrating the 2nd birthday of GiGi’s Playhouse and all that they do for individuals with Down syndrome and their families.

Without a gala or walk last year, GiGi’s Playhouse Little Rock is in critical need of support. Please join us in our fundraiser WOD of Isabel.

Register/Donate:

https://support.gigisplayhouse.org/…/wod-for-gigis…

Heat Sign-up:

https://www.slottr.com/sheets/18261139

 

CrossFit: Sport vs Exercise Program

CrossFit has exploded in popularity as a fun and effective way to get fit.

It’s popularity has evolved because it works for everyday folks who need to maintain their health but is also extremely popular as a competitive event.

Sometimes it is tough for the outside world to see the differences between the sport of CrossFit that they see on TV and the training methodology they would experience in a local gym. Let’s look at some of the key differences between the sport and the training style so you can make an educated decision on adopting CrossFit into your life.

CrossFit in any form without a doubt incorporates functional movement. Using natural human movement patterns like squatting, hinging, and pressing overhead you will experience these patterns. What varies between competition and class is the technical requirements or difficulty, and the loads used in competition. The Games you see on TV are the best athletes in the world competing head to head. In order to truly differentiate the fittest men and women they must be tested by the most extreme workouts. You will see that they perform weightlifting, gymnastics, and cardiovascular workouts but at much higher intensities and volume than a coach would ever ask you do perform in your local gym.

“Intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise,” -Greg Glassman

The cool thing is you get to see your favorite athletes being pushed and tested so that they feel the workout is just as challenging as you might feel workouts are. Everyone is safely pushed and challenged to improve themselves. Reaching just a little bit further and tapping into their true potential.

If you want to try a high intensity functional fitness workout like CrossFit you may well be surprised by how friendly and welcoming the community is. You will not be the biggest or smallest, the oldest or youngest, or even the least experienced.

Training for the sport looks very different from what you may think is involved with a regular CrossFit class. Everyday the workout is different and scaled to your specific needs. You coach is more likely to scale the weights or movements in a way that is self limiting (you choose when to stop) rather than push you into doing something that is dangerous or painful.

This style of training is so popular because people are able to experience long term growth in a fun and supportive environment. If you’re ready to join a like minded community of motivated individuals then come check us out!

Don’t Get Spoiled By Fresh Vegetables

Most people tend to rationalize their way through their nutritional decisions without much hard science (let’s face it usually no science) to back it up. When it comes to fruit and vegetable intake this is no exception. Many folks skip out on canned or frozen veggies counting them out as “nutritionally void”. 

It turns out that may not be the case though. Foods that are frozen or canned may not be as pretty as the heirloom veggies you pick up at the farmers market, but don’t get it twisted. 

Research has shown these foods can actually contain higher levels of certain vitamins and minerals compared to their fresh cousins. Frozen veggies can be flash frozen and preserved the same day they are harvested. Fresh veggies on the other hand lose some of their nutritional value as soon as they are picked and experience a steady decline in vitamin and mineral content day after day. This isn’t a big deal if you buy local produce but if you rely on fruits and veggies from across the country then you might be missing out. 

Fat soluble vitamins like A, D, and E are less prone to oxidation when they are frozen or canned. This processing prevents the main oxidation factors of heat, light, and oxygen exposure.

Other areas to consider when it comes to fresh, frozen, or canned is that of cost and food waste. If you find yourself constantly buying fresh veggies and finding them spoiled in the back of your fridge then 1) you are not eating the vegetables and 2) you are wasting your money on them. Frozen and canned veggies will maintain their quality and are clearly set up for a longer shelf life than fresh produce. 

Don’t be afraid to change up your nutritional strategies. If your goal is to save money and eat more healthy food then it’s worth a shot!