Monthly Archives: January, 2017

6 things you should expect of your coach

January 27th, 2017 Posted by Article No Comment yet

(and 4 things your coach should expect of you)

The depth and breadth of a trainer’s capacity in each of these areas affects not only whether he or she becomes more fit but also the degree to which the client becomes more fit. Athletes should always be looking for and expecting the very best qualities in their coaches. If you aren’t seeing these virtues then ask yourself if you’re getting what you are paying for.

1. Compassion and Passion– because it’s critical for a coach to understand where you are now and how to get you where you want to go with realistic, time-bound, and attainable goals. Equally important is a passion for fitness and desire to help others. This simply can’t be faked; it comes across as energy that is infectious and a constant willingness help you overcome obstacles that interfere with success.

2. Being fit themselves– because the concept of leading by example is simple; a trainer should follow his or her own advice and be inspiration to you.

3. Knowledge– because in order to train you effectively, a coach has to first own the knowledge that informs a safe, effective, efficient training session or class you attend.

4. Seeing– because the ability to discern good from poor movement mechanics and identify both obvious and subtle movement faults keep you from injury. A trainer who can effectively assess your mechanical positions as sound or unsound has capacity in “seeing” and the ability to help you not only avoid injury but fast-track results.

5. Excellent communication skills– because we all learn differently. To convey knowledge effectively, a teacher must be able to change his or her communication style to meet the capacity of the athlete, regardless of his or her background, ability, and learning style. A good coach will have high expectations yet also acknowledge the hard work you put forth each day.
As with any healthy relationship, the athlete bears some responsibility for realizing what it takes to be coachable and being willing to behave accordingly. The coach-athlete relationship is a two-way street. In other words, athletes are a key ingredient in making the relationship work that meets everyone’s goals and brings results to the athlete and fulfillment to the coach. Paying for professional coaching is a collaborative endeavor, and you need to bring everything you’ve got to the table. Most coachable athletes share at least these virtues:

1. Humility– because they know there is always more to learn.
2. High self-esteem– because they don’t take constructive criticism as a personal attack.
3. Courage– because they willingly attempt even the most challenging or intimidating tasks regardless of their current level of fitness. This also looks like saying hello to and helping orient members new to the class.
4. Ambition– because they have a vision they want to achieve.

CrossFit

January 27th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

A. (No Measure)

Row 300 Meters

Jump Rope x 120 Single-Unders or 40 Double-Unders

Run 300 Meters

WOD

Metcon (AMRAP – Reps)

Rx

Six sets for max reps of:

60 seconds of Sled Push 110/55 (5 feet = 1 rep)

60 seconds of Box Jumps (24″/20″)

60 seconds of Burpees

60 seconds of Rope Climb

60 seconds of Rowing (for calories)

Rest 60 seconds

Six sets for max reps of:

60 seconds of Sled Pull 110/55 (5 feet = 1 rep)

60 seconds of Box Step Ups (24″/20″)

60 seconds of Burpees

60 seconds of Beginner Rope Climb

60 seconds of Rowing (for calories)

Rest 60 seconds

Tackle this in teams of 5-6, one teammate following the preceding on the top of each minute.

Crossfit

January 25th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Overhead Warm-up (No Measure)

Row 250 Meters

PVC Pass-Throughs x 25 reps

Band Pull-Aparts (Palms DOWN) x 10 reps

Band Pull-Aparts (Palms UP) x 10 reps

Foam Roller Thoracic Extensions x 15-20 reps

Box or Wall Handstand Hold x 30 seconds

Bar or Rings Active Shoulder Hang x 30 seconds

Strength

Seated Shoulder Press

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes between sets

WOD

Metcon (AMRAP – Rounds)

Every minute, on the minute, for 15 minutes (5 sets):

Rx+

Minute 1 – 9 Strict Handstand Push-Ups

Minute 2 – 12 Toes to Bar

Minute 3 – 15 Burpees

Rx

Minute 1 – 6 Handstand Push-Ups

Minute 2 – 9 Toes to Bar

Minute 3 – 12 Burpees

Scale

Minute 1 – 9 L-Seated DB Presses

Minute 2 – 8-12 Burps or Burpees

Minute 3 – 12-15 V-Ups/Tuck-Crunch/Sit-ups

Score is number of completed rounds. E.x., if you fail to complete minute 11, your score is 10.

Crossfit

January 24th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

D (No Measure)

Row 500

Banded Good Mornings x20 Reps

Banded Glute Activation Shuffle x10 Reps Each Direction L/R/F/B

Gymnastics

Metcon (No Measure)

EMOM 8 Minutes Alternating Between:

1. Dead Bug Hold x45sec

2. Prone Cobra x45sec

Strength

Rx: Clean Pull

Every 2 minutes for 20 minutes (10 Sets):

Clean Pull x 1.1.1

(Rest 10 seconds between singles)

Build over the course of the 10 sets, the last three sets should be extremely challenging.

Scale: Every 2 mins, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Barbell Roll-Outs x 8-10 reps

Station 3 – Glute Bridges x 20-25 reps @ 10X0 (weight this with a DB sitting on the hips)

Score is weight on Romanian Deadlift.

WOD

Metcon (AMRAP – Rounds and Reps)

Rx+

Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings 70/55 lbs

12 Alternating Reverse Lunges with KB Goblet Hold 70/55 lbs

200 Meter Run or 250 Meter Row

Rx

Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings 55/35 lbs

12 Alternating Reverse Lunges with KB Goblet Hold 55/35 lbs

200 Meter Run or 250 Meter Row

Scale

Complete as many rounds and reps as possible in 12 minutes of:

12 Kettlebell Swings 35/25 lbs

12 Alternating Reverse Lunges with KB Goblet Hold 35/25 lbs

200 Meter Run or 250 Meter Row

Crossfit

January 20th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

Classic (No Measure)

Row 200 Meters

20 Abmat Sit-Ups

20 Air Squat

20 Ring Rows

25 PVC Pass-Throughs

Strength

Rx: 3-Position Snatch

Every 3 minutes, for 18 minutes (6 sets):

3-Position Snatch

(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)

Build over the course of the six sets.

Scale: Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – L-Seated Dumbbell Press x 8 reps @ 2111

(keep elbows wide to the side of the body in line with shoulders and hips throughout the press)

Station 3 – Negative Pull-Ups x 8-12 reps @ 21X0

Record weight from RDL

WOD

Crossfit Baseline (Time)

Rx

Row 500 Meters

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Scale

Row 500 Meters

40 Squats

30 Sit-ups (plate on feet if needed)

20 Push-ups (Box if needed)

10 Banded Pull-ups or Ring Rows

This WOD was designed to be a sprint. When scaling, keep in mind you want efficient, not sloppy, movement to fall under a 10:00 minute time cap. Record your results and repeat the workout in the near future to measure improvement. Avoid going to failure on your reps. Stop 1-2 reps short of failure to preserve muscle fatigue and endurance. Put more focus into the mechanics of your least efficient movement(s), and make up time during your most efficient movement.

Crossfit

January 14th, 2017 Posted by WOD No Comment yet

CrossFit Citadel – CrossFit

Warm-up

B. (No Measure)

Jog 300 Meters

30 Glute-Ham Sit-ups or AbMat Sit-ups

15 Medball Slams (8-10 lbs)

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 4, rotating one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Rx

Station 1 – 300/250 Meter Row or 200 Meter Run

Station 2 – 30/20 Push-Ups

Station 3 – 30 Kettlebell Swings (55/35 lbs)

Station 4 – Rest

Scale

Station 1 – 300/250 Meter Row or 200 Meter Run

Station 2 – 30/20 Push-Ups (use a bar if/as needed)

Station 3 – 30 Russian Kettlebell Swings (35-55/25-35 lbs)

Station 4 – Rest

Note your partners’ names. Have fun!!

ROMWOD (No Measure)

Optimize your Range of Motion: with time remaining in class, or after class, complete as much of today’s ROMWOD as possible.

CF Open Prep WOD

For those who were unable to row either 1k or 2k earlier this week today is a makeup day. Record results from today’s effort.

2k Row (Time)

Max Effort 2k Row

1000m Row (Time)

Max Effort 1000m Row

Misguided Journey

January 10th, 2017 Posted by WOD 2 comments

As a CrossFit athlete, I can reflect on the changes that I have made in my lifestyle and admire the progress that has been made; but as a CrossFit athlete, I must continue to look forward, constantly moving in the direction of my next goal, my next challenge, my next victory! My chosen lifestyle is not a destination, but a journey. If I ever choose to stop moving forward in my journey, I will end up back where I was, wishing I could be back where I am now. In fitness, you are never static, you are either moving forward toward your next goal, or you are falling backward to where you once were.

September of 2014, I made up my mind to get healthy and fit. I joined Gymbox for $20 per month and started lifting weights, running on the treadmill, eating better. I was doing what I thought would get me to my goal and I was working “hard” both in the gym and in my nutrition. My recipe: Lots of isolated movements, lots of cardio, and consuming as little fat as possible. This is what we have all been told: “fat is bad, and building muscle burns fat”. I had to get in shape and get healthy with that recipe right? Well, after 4 months and a lot of “effort”, I had lost 9 pounds and was so discouraged that I quit. I ran through the gamut of excuses, which at the time seemed true to me: “Something is wrong with my metabolism, something is wrong with me, I can’t lose weight because of my age, my testosterone is too low”, and on and on and on. I was convinced that for some reason unknown, I just could not do it. I even told my wife that I was just destined to be a “fat guy”. In reality, I had set out on my journey, attempting to reach my destination with bad information and misguided effort. It wasn’t a lack of desire or effort, it was just ineffective direction.

Most of us have taken a road trip across some region of the country, a journey of sorts. Before we set out on that trip, we have to plan, prepare, pack and map out our route. Once we get in the car and take off, we just drive right? We just keep heading in the direction of our destination. We never check our GPS, consult our map, ask for directions, we just drive with the hope that as long as we are heading in the general direction of where we set out to go, we will eventually get there, right??? Of course not! So why do we do that on our fitness journey???

Sometime in the middle of August 2016 I saw a Facebook ad for people who are serious about getting in shape and healthy. I answered it. August 29th, 2016, I walked into my first CrossFit boot camp class at 226lbs, wearing 2XL shirts, 38” jeans and couldn’t exercise more than 2 minutes without being out of breath, feeling like I was going to die of a heart attack. I was afraid and unsure, but ready to make a life change. It was so much harder than I could ever have imagined and I remember checking my heart rate on my Apple watch during a few workouts to see if I was about to die! I didn’t! All of the coaching, teaching, nutrition training and accountability kick started my journey and set me out on the right path to reach my goals. I was following the details of the program, and for 6 weeks, I had zero sugar, zero wheat, drank lot of water and worked very hard at the gym. Sounds easy right? I was a sugar addict and didn’t realize it until I stopped eating it. I began looking at labels and thinking “wow, milk has 12g of sugar in it”? I was shocked by how every food item I normally consumed was loaded with sugar. No wonder I had been diagnosed with type 2 diabetes a few years ago. No wonder my last lab report showed an 8.7 A1C with medication.

Even though my body was addicted to sugar, I was committed to the Citadel program because I was committed to me. If I cheated on my nutrition plan, I was not cheating on the program, I was cheating on myself. I was taking myself further away from my goal and I was adding to the work I would have to do in order to reach my goal. Any deviation from the Citadel plan caused more pain, more burpees, more rowing, less breath, so I followed the plan to the letter. 6 weeks later, on October 10th, I graduated the Citadel boot camp, cutting almost 2 minutes off my benchmark WOD, losing 23lbs of fat, and 5 inches off my waist! So why could I lose so much in 6 weeks when I had worked out for 4 months, only losing 9lbs before? It was because my effort was not misguided. My effort was guided by the Citadel program, by my coaches, by the nutrition plan and I followed the directions to the letter.

I have now been involved in regular CrossFit Citadel classes since finishing boot camp and the transformation has been incredible. I am an athlete again! I can do things that I have never been able to do (pull ups) as well as things I haven’t been able to do in years. I am in better shape at 45 years old than when I was 30. Although my journey is still in the beginning stages, the progress, milestones, PRs, and physical changes are all motivation for me to not ever stop. I crave my workouts, I look forward to the next WOD and I continue to follow the nutrition plan. Getting fit and healthy is a recipe of sorts and as with any recipe, if you leave any component out, you are not going to end up with what you set out to make. FOLLOW THE RECIPE AND YOU WILL GET THE DESIRED RESULT! I cannot imagine doing all of the work and short cutting the nutrition plan, yet I see a lot of people who do that and wonder why!

As I move forward in my journey- my recipe, my WODs, my nutrition will continue to adjust as my needs will change and my body adjusts. I count on my Citadel Team of coaches to help me make those adjustments and keep me on track and provide my recipe for reaching my short term goals on my long term journey. I will NEVER give up or stop, because like I said earlier, if I stop I will end up back where I was wishing I could be back where I am now. Where am I now? 193lbs, wearing a large shirt, styling 31” jeans and recently completed the “12 days of Christmas” WOD in 41 minutes with minimal rest and the thought of dying never crossed my mind. As for my A1C? 4.2, without medication!

In 2017, as you move forward in your journey, set some short term goals that will drive your motivation. Consistently get small victories under your belt and then raise the bar on yourself. That is the beauty of CrossFit, you will never reach a destination. There will always be another level, another step, another goal, another PR and another achievement. No matter what your level, physically and mentally, go to the next level! Meet with your coaches to develop your plan. Push yourself further than you think you can go and accept the challenge of being the best you that you can be.

CrossFit Citadel is a family of fitness minded people, working together, with each person embracing their role to help the collective group individually reach heights of health and fitness otherwise unattainable. To each member of the family, you have helped me in some way to be where I am now and where I will be a year from now. Your performance, presence and encouraging words are all part of what drives me to be the best me that I can be, and I thank you for that! Here’s to 2017 and all the PRs it will bring!