Thursday, 07 July 2011
News, Announcements, and Special Events:
Times:
Today is a Make-Up Day (MUD)
What does that mean?
Well, in the past, and continuing today, we've followed a program of "three days on / one day off, two days on / one day off". That means that your workout week started with three workouts (Monday, Tuesday, and Wednesday) followed by a rest on Thursday, then two more workouts (Friday and Saturday), followed by another rest day on Sunday. It follows closely the three day on / one day off model found on the CrossFit HQ website, and dovetails nicely with the CrossFit programming for five days in a row with two rest days following, except of course, splitting the rest days. It's worked well, and I've had no complaints. OK, maybe some persistent requests for Thursday workouts, but very few have complained about a rest day!
The problem with a scheduled rest day is that the gym's schedule doesn't always fit your schedule. Your rest day might have to come on Monday or Tuesday due to life's circumstances or maybe you were a bit too sore to workout on Wednesday and needed that day to recover. So, now you have Thursday to get back on the wagon and hit a workout without waiting an extra day.
How does it work?
Really no different than any other workout. You show up, warm-up, workout, stretch and get out. You do the warm-up and workout from the day you missed, or warm-up on your own and come up with a workout that fits your level of motivation. A coach will be supervising you, as always, but you have a bit more freedom to choose what you are accomplishing. You can ask for as much help as you'd like, or simply rely on the coach to only monitor your movements for safety and efficacy. The only thing I ask of you is that you respect that the coach may have multiple athletes doing different workouts and that you respect their responsibilities...again, safety and efficacy. Many of you veteran athletes will have no problem getting set up and getting on with the workout, but some newbies may need some added direction...so help them out and cooperate with one another on start times, music level, equipment, etc. If there's more than a few athletes doing different workouts, it's possible you won't get alot of attention for skill review or enhancement, so do the best you can with the time the coach has for you.
Is there any restriction to what I can do on a MUD?
Well, sure, it's not a free-for-all...just use common sense and courtesy Follow our typical routine: limbering up the joints, stretching a bit, getting the body temperature and heart rate up, practicing your skills, loading your bar/staging equipment and then 3-2-1-GO! The group does start at the usual times...don't come in half-way through the hour and expect to be accomodated...this is not "open gym" time.
So, what is "open gym"?
Can't make it to a standard morning or evening group? Get in touch with a coach and see if you can show up during the noon hour. If you sign up for that time, someone will be here to lead you through a workout. If there is enough interest, we'll make the noon hour a regular workout time, but for now it's just another opportunity to get your workout in when you can't make the other times. You should know up front that there are no guarantees for last minute scheduling...give at least 24 hours notice and it's likely you'll be accommodated.
I see "Strength" on the schedule...what's that?
More on this topic later...suffice it to say that we all need to be stronger. Want to perform better in everything? Then focus on getting stronger. There is simply no better way to look at life. This is the most likely time where the coaches will be doing their strength training, so it is a good opportunity to learn some advanced techniques and experiment with more complex movements and programming. Like I said...more on this later.
Mobility...what's that?
It's ten to fifteen minutes of advanced stretching techniques...believe me...you need this as much as you need strength training. If you have time for this, make it a priority. If you don't have the time, find the time somewhere else in your day and spend a few minutes with Kelly Starrett at Mobility WOD.
Sounds great!!! What else is ONDEG planning?
LOTS! There's so many things I would personally like to promote through the gym, but time is usually the limiting factor. Here's a few things I've got in mind:
- Olympic Weightlifting Seminar: with Phil Sanderson, Saturday, July 9th, 11am to 4pm, at Alternative Athletics in Billings. Carpooling available...leaving early Saturday morning and coming back Saturday night.
- Big Sky State Games Olympic Weightlifting: July 16th at Alternative Athletics in Billings.
- Big Sky State Games: check out the other competitions around the state.
Times:
Today is a Make-Up Day (MUD)
What does that mean?
Well, in the past, and continuing today, we've followed a program of "three days on / one day off, two days on / one day off". That means that your workout week started with three workouts (Monday, Tuesday, and Wednesday) followed by a rest on Thursday, then two more workouts (Friday and Saturday), followed by another rest day on Sunday. It follows closely the three day on / one day off model found on the CrossFit HQ website, and dovetails nicely with the CrossFit programming for five days in a row with two rest days following, except of course, splitting the rest days. It's worked well, and I've had no complaints. OK, maybe some persistent requests for Thursday workouts, but very few have complained about a rest day!
The problem with a scheduled rest day is that the gym's schedule doesn't always fit your schedule. Your rest day might have to come on Monday or Tuesday due to life's circumstances or maybe you were a bit too sore to workout on Wednesday and needed that day to recover. So, now you have Thursday to get back on the wagon and hit a workout without waiting an extra day.
How does it work?
Really no different than any other workout. You show up, warm-up, workout, stretch and get out. You do the warm-up and workout from the day you missed, or warm-up on your own and come up with a workout that fits your level of motivation. A coach will be supervising you, as always, but you have a bit more freedom to choose what you are accomplishing. You can ask for as much help as you'd like, or simply rely on the coach to only monitor your movements for safety and efficacy. The only thing I ask of you is that you respect that the coach may have multiple athletes doing different workouts and that you respect their responsibilities...again, safety and efficacy. Many of you veteran athletes will have no problem getting set up and getting on with the workout, but some newbies may need some added direction...so help them out and cooperate with one another on start times, music level, equipment, etc. If there's more than a few athletes doing different workouts, it's possible you won't get alot of attention for skill review or enhancement, so do the best you can with the time the coach has for you.
Is there any restriction to what I can do on a MUD?
Well, sure, it's not a free-for-all...just use common sense and courtesy Follow our typical routine: limbering up the joints, stretching a bit, getting the body temperature and heart rate up, practicing your skills, loading your bar/staging equipment and then 3-2-1-GO! The group does start at the usual times...don't come in half-way through the hour and expect to be accomodated...this is not "open gym" time.
So, what is "open gym"?
Can't make it to a standard morning or evening group? Get in touch with a coach and see if you can show up during the noon hour. If you sign up for that time, someone will be here to lead you through a workout. If there is enough interest, we'll make the noon hour a regular workout time, but for now it's just another opportunity to get your workout in when you can't make the other times. You should know up front that there are no guarantees for last minute scheduling...give at least 24 hours notice and it's likely you'll be accommodated.
I see "Strength" on the schedule...what's that?
More on this topic later...suffice it to say that we all need to be stronger. Want to perform better in everything? Then focus on getting stronger. There is simply no better way to look at life. This is the most likely time where the coaches will be doing their strength training, so it is a good opportunity to learn some advanced techniques and experiment with more complex movements and programming. Like I said...more on this later.
Mobility...what's that?
It's ten to fifteen minutes of advanced stretching techniques...believe me...you need this as much as you need strength training. If you have time for this, make it a priority. If you don't have the time, find the time somewhere else in your day and spend a few minutes with Kelly Starrett at Mobility WOD.
Sounds great!!! What else is ONDEG planning?
LOTS! There's so many things I would personally like to promote through the gym, but time is usually the limiting factor. Here's a few things I've got in mind:
- Combatives: personal defense and fight training (striking, kicking, grappling)
- Adventure: land navigation, multi-sport adventure events, hiking, camping and rappelling/climbing
- And, I've had an idea for a long time that is a combination wine tasting / paleo dinner event...we'll see if I can't pull that together!
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