ASSESSMENT WEEK
We’ve been working through a cycle designed to prep us for rowing, weightlifting, and API assessments that happen this week! Check your levels for these three categories so you have an idea of where your last performance put you and have a goal to level up when you show up. :) No one enjoys any of these assessments, but it’s necessary to re-test ourselves occasionally so we know if we’re moving in the right direction. Also, some of you may not have a level for these categories at all, so let’s get those established so when we do it again, we can see how much you’ve improved. Improvement IS the whole point of pushing ourselves through these workouts each day, anyway, right?
HAPPY EASTER TO EVERYONE WHO CELEBRATES!
(HAPPY SUNDAY TO EVERYONE WHO DOESN’T!)
😃
IN-HOUSE UPDATES
ChalkIt switch-over for billing
I really need your help with this. I’ve been trying for months to transfer data to Stripe from PushPress and they’ve done nothing but waste my time. Having a single app to reserve, pay, track, communicate, etc will make the experience as a member of The Standard much more enjoyable.
Don’t forget to message me and let me know when you’ve entered your info!!
Let me know if you have any questions.
IMPROVEMENT SERIES.
Part 4 - PRE-HAB
The only way to make progress toward your goals or to get your body to perform more optimally is to push it outside of its current capabilities. That causes the body to adapt to the new expectations and moves us one step closer to where we want to be. Along the way, when we push things hard, they break. Sometimes it’s as simple as a little cramp or a tweak or a tight muscle that’s uncomfortable. Less often it’s more than that.
Those little aches and pains and annoyances should be addressed when they happen. Always tell your coach if things aren’t feeling normal so we can work with you to find modifications or improvements to ensure things don’t get made worse.
Secondly, before any of those things break in the first place, we can take steps to armor up the most common culprits: namely shoulders, hips, and knees. These are the most common joints to have issues develop so we use pre-hab (think: preventative maintenance) to address those.
Crossover symmetry, the hip & core halo, and wedge-work are all protocols that can help prevent injuries or tweaks before they ever happen. They also help to strengthen smaller stabilizer muscles that aren’t often focused on in our programming, so they can be a fast track to leveling up, better body awareness, less discomfort in general, AND make your body much more durable and ready to take on the challenges we put in front of you.
If you’re unfamiliar with these, chat with Ben; especially if you have a nagging issue with either of those three areas. It’s possible you can rehab it back to health and then continue past health to make it stronger and more robust to prevent problems in the future.
Taking care of your body after the workout is equally, if not more important as the workout itself.
NEXT WEEK: …don’t know… suggestions? Are there topics you’d like me to discuss more in depth? email or tell me in person. :) ben@thestandardtoledo.com
TRAINING CYCLES
category focuses are: rowing - api - weightlifting
Expect to see some drills and movements we don’t typically do when we aren’t focusing on these
Our programming is designed to bring a broad and inclusive general physical preparedness to everyone participating consistently at The Standard. That means we have to work in cycles where we focus on certain implements (KB,DB,barbell,etc), energy systems (heavy breathing vs muscular burn), virtuosity (proficiency of a specific skill), and E discipline (neurological learning typically with weights). If we tried to do them all throughout the year, all the time, we would get less progress across the timeline, so we break it up so we can get a specific adaptation. Just in case you wanted some nerd stuff in your blogs. :)
GYM UPGRADES
I have a number of really cool projects in the works. ChalkIt is one, but that’s not a sexy upgrade for you as members, that’s sexy for me as an owner. :) So, you’re going to get some really great upgrades here in the near future! I want to spill the beans, but ruining the surprise wouldn’t be as much fun. :)
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