CONGRATULATIONS TO EVERYONE WHO LEVELED UP DURING OUR FRONT SQUAT/KETTLEBELL/RUNNING ASSESSMENTS
UPPER BODY PULLING SEMINAR
In anticipation of our Upper Body Pulling cycle, Amanda created and delivered a really comprehensive seminar about the topic. Here are a few highlights!
IN-HOUSE UPDATES
IMPORTANT DATES to put in your calendar…
🎳 May 4th, 6pm-9ish-- BOWLING!! 🎳
We’re going to have a bracket tournament and since none of us are black-level bowlers, we are going to play 9-pin! That means if you knock down 9 pins, you get a strike or a spare. If you don’t want to do the tournament, that’s cool too… you can still play and we just won’t tell you you’re in it. 😉 lol
May 13th-18th BRING A FRIEND WEEK!!
Last Year this was a lot of fun, so we’re doing it again this spring. this is the perfect time to bring people who ask about CrossFit or you think would enjoy trying it. it’s free the entire week, we’ll have partner workouts each day, and have a lot of fun! I’m going to have some cards you can take to hand out if that’s more useful.
May 18th — Upper Body Pushing Seminar
Keeping on schedule with our focus cycles, ben will be leading an upper body pushing seminar to prepare you for the four weeks to follow. it’ll cost you $20 and it’s open to non-members as well.
May 27th — MURPH
every memorial day, the CrossFit community pays tribute to our fallen heroes by doing a workout named after one. it’s very scalable, like we always do, but it’s also a huge workout. We’ll be putting some murph prep in the extra credit and since we are upper body pulling and pushing focused over the next few weeks (assessment cycles!), you should be prepared for this.
We made these shirts last year to commemorate the day and the workout… are you guys interested in another shirt this year? They’ll cost $25 but I don’t want to spend my time on it if no one actually wants one. :)
5. June 9th — Spartan Race in Cincinnati
THERE ARE A COUPLE SPACES LEFT AT OUR AIR BNB IF YOU WANT TO STAY SATURDAY NIGHT BEFORE THE RACE SUNDAY. IF YOU’RE SIGNED UP, THE ONLY THING I RECOMMEND IS GETTING YOUR RUNNING IN AND FOCUSING ON YOUR GRIP. THE VAST MAJORITY OF THE OBSTACLES ARE GRIP RELATED, SO LETS SEE THOSE HEAVY KB HOLDS AND DEADHANGS HAPPEN! :)
TRAINING CYCLES
category focuses are:
UPPER BODY PULLING - RINGS
Our program 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. :)
GOOGLE REVIEWS
OK, we really try to resist asking for you to do things to help us, but I can’t do the lifting on my own on this one… It would be really helpful if you’d take a few moments to leave a 5-star review on google. It helps with our ranking when people search for gyms/crossfit/etc. …and it’s free. :) HELP!
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