First: Happy Thanksgiving! Second: Announcing some changes to the group programming! As part of our “charter” we planned to have three streams of programming to accommodate the three distinct groups which tend to find their way to CrossFit gyms. 1. Foundation: For people who want to improve their health, look good naked, get stronger, get […]
Final week of this current cycle for both groups! Thanks to all those that participated in this weeks contest, saw some great pictures and videos… I will announce the winner tomorrow. We start all over again on Monday, so keep your phone handy and tag Sublime on Facebook or Instagram! Monday: Foundation – […]
First thing! This upcoming Saturday, (October 4th), Coach Mel will be in a Olympic Lifting Competition at the University of Manitoba. We will update everyone when her lifting times are released. Come on down if you are free! Second! For the next 4 weeks we will be giving away prizes every Monday, starting on […]
This article is a continuation of last week’s article. My objective in writing these articles is to help athletes customize their training within a group environment to achieve their first STRICT pull-up. Coaches will also benefit from reading these articles because I’m laying out many of the considerations I make when programming for groups and individuals. […]
Hellllllllllllllllllllllllooooooo! Both groups are set to begin block #2 of our current 6 week cycle! Quick note for Foundation. You may noticed we are doing this 4-6 rep (increase 2.5% or stay the same) thing week after week, that is going to continue. It is called a Reverse Pyramid Training plan. Here is how […]
One of the most challenging aspects of group programming revolves around one of the simplest exercises: the pull-up. Ever since I started writing group programming in September 2007, pull-up programming has caused me grief. I have tried several different methods of programming and helped many people over the years, but I have never been able […]
Final week of this particular cycle! So, similar to last week, but just a bit more work to do. Monday: Foundation – Back Squat + Washboard abs + AD Fun Building – Snatch + Front Squat + AD Party Tuesday: Foundation – Bench Press + Upper Body Pulling + Aerobic Work (Row,Run,AD,Run,Row) Building – Clean […]
What is an RM? An “RM” stands for “Rep Max”. It’s usually preceded by a number. So, a “3RM” would be a 3-rep-max. This is typically understood to be “the most amount of weight I can lift for 3 reps”, but when translated as “A weight I can lift for a maximum of 3 reps” […]
Great work on the first week of our new cycle! It has been a lot of fun watching these big numbers, especially in the squat. That was the one we were really interested in! As of right now Leslie and Megan sit 26/66 at the Bridge City Beat Down. Keep it up ladies! Reminder: […]
I confess that warming-up has never been something I’ve really enjoyed. I like doing the work I’ve planned and checking those items off as I go. Warming up has always been an obstacle for me… to the point that I’ve nearly missed workouts because I procrastinated so much on getting started with my warm-up. So, […]