ASSESSMENT WEEK RESULTS:
Congratulations to everyone that took on the rowing assessment and the API workout! 😰 Everyone knows those workouts are going to hurt more than usual and yet, you showed up and endured and proved your level. Double congratulations if you leveled up!
Rowing:
Tim - Samira - Brittany - Ashli - Gracie - Sam H
Weightlifting:
Gracie - Ashli - Amanda - Diana - Kelly - Bev - Kat - Kayla - Jen - Natalie - Deena - Brittany - Craig W - Carson - Rachel - Jordyn
*basically anyone who showed up, level up. 🙌
Aerobic Power Intervals:
Jason K - Jordyn - Ashli - Jimmy - Jen - Paul - Amanda - Sam H
SPOTLIGHT: Libbe SMASHED API and achieved Red Level. Anytime anyone doesn’t anything red, it’s worth of recognition, but this one seems a long time in the making and… insanely painful. :) Great job LIBBE!
IN-HOUSE UPDATES
ChalkIt switch-over for billing
IMPROVEMENT SERIES.
Part 5 - Assessment Mentality
If you’ve been around The Standard long enough, you’ve likely heard this speech before. We ask you to re-assess categories every so often we know if our training methods are creating improvement, but also so you can see it as well! Sometimes we do things we’ve never done before and it’s awesome! Sometimes we do the same and then someeeeeetimes… dun dun dun… we level down. So?
Ever gone to the doctor and been curiously bummed about the scale? …or your blood pressure? …or your ability to endure the tongue depressor? Hate that thing. That’s all we are doing with the assessments. Can you row more meters today than you did the last time? No? Ok. You may have slept 15 minutes too long or hit the snooze for 15 minutes too long, or ate spicy food last night or drank a soda with your lunch and you’re on the come down from the sugar high… we can’t know that it’s 100% because you got less rowing capacity or overall fitness. Actually, that’s the least likely thing it proves. It just means:
On this day, with these variables, this is what I did. The next time, I’ll have had 100+ more training sessions, be more lean and strong, and maybe then, just maybe, I’ll row more distance.
It’s not a huge deal. Just log it and move on. We’ll keep striving and struggling because it’s good for us. We just want to know how we did along the way. Be nicer to yourself with that vicious internal dialogue of yours. :)
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: FRONT SQUAT - Kettlebell - Flexibility
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. :)
Murph Prep + Finisher shirts
Murph is one of the more iconic and well-known workouts in the CrossFit community and beyond. We’ll be doing it on May 29th, Memorial Day. That’s 6 weeks away. The workout is BIG volume, pull-ups, push-ups, squats, and running, so if you want to make sure you’re prepared for it, I built some accessory programming. It’s 4 weeks long to accommodate for those of you who may not start riiiiiight away. For those that do, you can repeat week 4 for two weeks and be really prepped. It’s $50 and includes a finisher shirt. You can buy it right now in the ChalkIt store on your app.
TWO THINGS: FINISHER SHIRT - WEEKLY DIRECTION
We designed a pretty rad finisher shirt for Murph this year, but we have to order them soon to make sure they’re here in time. I have to submit the order by 4/26. You can get one with the prep program or separately through the ChalkIt app.
Anyone that is in the Murph Prep track will get recommendations about how to work the prep in with normal weekly programming. If you need specific recommendations I’ll make myself available to you.
SHOULD BE A PRETTY NOTICEABLE UPGRADE HAPPENING THIS WEEK!! 🙌
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