THANKSGIVING WEEK - Bring a friend/relative/mortal enemy for FREE!
Hey guys! Let us just start by saying that we’re overwhelmed with gratefulness for the privilege it is to work with each and every one of you! We’ve worked really hard to bring you the best fitness experience possible with the hope that it’s best hour of your day, each day you show up. Thanks for being such a big part of what The Standard Experience is! You inspire us to do more and to be better.
This week is Thanksgiving week and we know that many of you will have out-of-town visitors. Bring/Drag them to The Standard this week and it’ll cost $0! Free! Thursday and Friday mornings (8a/10a) will be partner workouts with very different structures, so those are always great workouts to have the novice or uninitiated participate in.
Wednesday’s workout says “pushups,” but we’re changing it to HSPUs or inversions because Friday will be a slew of pushups in a partner workout.
Here we go!
IMPORTANT DATES and ANNOUNCEMENTS... plus training plan for the week.
Hello #standardtrained army! Here’s a quick update on a few things that are going on that you should know about!
1) Congrats to everyone who participated in The Open; there were some very impressive performances! WE WANT TO CELEBRATE THOSE! So… if you did something in an Open workout that you’ve never done before, write it on the whiteboard the next time you’re in! We’d love to see how many breakthroughs we had as a group. The Open is designed to expose weaknesses, so we’d like to meet with all of you to talk about those. Ben will likely find you before or after class to chat for a few minutes.
2) If you’ve been in the gym the last few days, you likely know that it’s like working out in a greenhouse. Humid and stinky. Turns out Balance Farms behind us implemented a new circulation protocol and flushed a SLEW of air into a gap in the wall between our spaces. It’s going to be fixed tomorrow or in the next few days, but that’s the 411. smh. ugh. sorry.
3) We looked at the survey responses and we really appreciate all of the suggestions, criticism, encouragement, and the time you took to fill it out. That being said, we identified a need for a 4:30 class time and some extended gym time at 6:30, so those are going to begin 11/25!
4) We’re likely going to start using text messaging to deliver updates. Winter weather is a thing, many of you don’t use social media (good for you!), email is too slow, I can’t personally call each of you, so… texts. :) They won’t be abusive, but they’re likely to happen.
5) Calendar events just added!
11/23 - Mobility and Flexibility workshop! For $20, you’ll work through a 75 minute assessment and learn the value of mobility/flexibility, determine where your personal limitations are, and most importantly figure out new techniques to improve those areas. Improved mobility improves SAFETY which improves your consistency of attendance, which makes you DANG MORE FIT. =) Come join us NEXT SATURDAY!! https://thestandardcrossfit.pushpress.com/open/event/cal_c3d16efadacff9?framed=0
11/25 4:30PM class and 6:30PM open gym begin daily! Need to get it in a bit earlier or can’t make it to the 5:30? We have options!
11/28 and 11/29 - THANKSGIVING!! We’ll have an 8am and 10am class ONLY for these two days. Do not plan to be at the noon or 5:30 classes! We’ll be stuffed like a turkey by then. THESE ARE FREE TO THE PUBLIC - No cost, it’ll be a partner-based workout, so bring a buddy (preferably someone who’s all “blehhh CrossFit will make me bulky/is dangerous/is too hard” lol)
12/14 - Holiday Friendsgiving Potluck! 6pm! We’ll provide some protein, but bring a dish to share and enjoy a holiday celebration with our Standard Family. We’ll have a special surprise you really won’t want to miss!
12/15 - California Club! Ben’s birthday workout. Come suffer/enjoy a terrible workout that Ben likes for some unknown godforsaken reason. 10:30AM should be enough time for you crazy kids to wake up and get around. :)
12/18 - ProMedica day - We’ll be hosting a number of classes for ProMedica employees and their friends, but it won’t interrupt our normal classes. Just expect to see people that you might not normally see. Let’s be nice to our neighbors. :)
12/21 - TWELVE DAYS OF CHRISTMAS! The workout. *BUT ALSO… something exciting… we’ll announce this in the coming weeks, but you (and/or a friend) won’t want to miss it!
Workouts for 11/11 - Time to get better!
Hey all! We’ve made it. A tough two month stretch between Level Method testing and another Open soon after leaves us wanting to get back to the business of getting better; instead of proving that we are.
As a coaching staff, we are pumped for this! We got to watch some incredible things happen from all of you, but we also saw (alongside you) some holes that we’re anxious to help you fill. If you ran into a workout or movement that really revealed a weak spot, get with one of us and let’s figure a plan!
As for this week, we have a TON of unilateral (one-sided) movements, but a lot of unique and challenging workouts. Here we go!
Workouts for 10/28!
Alright guys, nothing crazy this week except for Monday. If your shoulders are crushed from 20.3, then avoid the pushups and opt for a pulling motion (Muscle up, C2B, Pull-up, banded pull up)
Let’s get after it!
...and now? We Open. THE Open. Are you in?
Here are the workouts for this week!
Housekeeping:
Buy your t-shirt or tank to commemorate your 2020 Open!
Poco Piatti party on 10/10 where we’ll eat great food, have lots of laughs, and watch Rich Froning and Scott Panchik complete the TBA 20.1 workout! Starts right after the 5:30 class on next Thursday!
World Wide Levels Testing!
Hey Everyone! On September 9 we start our World Wide Level Method Testing Schedule for 3 weeks! I wanted to go over some basic things with you:
Take time to check out your levels before you attend classes so you can set a game plan on what tests to hit. For instance, I'm very certain I can't level up my deadlift on Monday, but I'm optimistic that I could improve my mile... since they're tested on the same day, I may not even test my deadlift and simply prepare for the run... or vice versa if you're solid at running and not so much on deadlift.
Even though we call this “testing” look at this as an ASSESSMENT. It is simply an opportunity to see where you are or what progress you've made over the last few months! With that info, the coaching staff can work individually with you to map out next steps! MOST importantly, let's have fun!!! Cheer on your fellow athletes and enjoy it!
There are workout OPTIONS for every class -- so testing isn’t mandatory (just highly recommended) As an example, if you come to class and have recently tested Deadlift, you won’t have to retest deadlift in class, there will be a separate option for you.
If you’ve been training consistently BELIEVE that you will level up! Over and over, people think they haven't improved, but then they try and surprise themselves. FEELING like you’re not getting better is the same as feeling like you’re not losing weight-- until you find yourself having to buy smaller sizes. Fitness is like that too, and it’s a big reason we have the Level Method. I hope you’re excited! Check out your levels, put particular days on your calendar, and let’s have a BLAST!
If you've not been training at all (or know of anyone who has been on the fence about starting); this is the perfect time to set a baseline for yourself and see EXACTLY where you fall on the fitness spectrum. Not only that, we'll identify strengths and weaknesses with you and formulate a plan to get you fitter faster than anywhere else. There's no better time to get started!
I can't wait to see what happens and I'm so proud to get to coach you! Have a great weekend!
Ben.
NOTE - NOTE - NOTE - NOTE - NOTE
These workouts are the ALTERNATE workouts.
Not testing your running on Monday? Do 3 RDS 400m run & 21 burpees.
Make sense? Just alternate workout options on the off-chance you’ve already tested these recently.
Week of Labor Day workouts!
This week kicks off with a massive partner workout that’s doable at all skill levels, invite a friend to come hang out with us TOMORROW at 8a or 10a! The Labor Day parade is happening at 9, so stay to enjoy that. Because of the parade, please allow yourself enough time in the morning to get a spot and walk to the gym.
Upcoming events!!
Global Level Method Testing begins 9/9. If you know anyone who is on the fence about checking out The Standard, now is the time for them to start fresh at square one. Please have them talk to me (Ben) about what it might look like for them to train with us. For those of you who have already done it, this is an awesome time to see just how far you’ve come. Did you die on the burpee/ jumping pullup workout? Guaranteed you’ll smash it this time. It’s exciting to see what the hard work you’ve put in has done.
Poco Piatti Thursday 9/12! There will be free hummus and drink specials, as well as Thursday Night football. Come by at 7-9:30ish and bring a friend or two! All are welcome.
The CrossFit Open starts 10/10 — Much more on this to come, but if you want to get registered now, you can, it’s live :)
Workouts for 8/26
Sorry this is a bit late in coming, but here are the workouts for the week!
We’ve been talking about it in class, but we have Level Method testing starting 9/9! This is a few weeks where classes are focused on giving you opportunities to level up and see what progress you’ve made. We can’t wait to get started!
Also, we have an event on Thursday September 12th at Poco Piatti’s new location downtown at 7pm. Anyone is welcome, so make plans to walk down after the 5:30 class or meet us there! They’ll have some deals happening and the room will be exclusively ours for the night. It’ll run until about 9:30 or so. (Football will be on)
Workouts for 8/18
Well… this week we’ll be smashing pull-ups! Get those hollow positions locked in and let’s get better!
Important dates coming up:
9/9 Level Method Global testing cycle begins!
9/12 Poco Piatti private event (7p) - Come eat great food and watch football!
10/3 Poco Piatti private event
10/10 THE OPEN - 2020 CrossFit Season begins! …be ready! Shore up those weaknesses, we know what movements are coming!
ROPE CLIMBS - Workouts for 8/12/19
TUESDAY!!
ALERT!!!
TUESDAY!!!
Wear long socks or bring a knee pad or ANYTHING to protect your shins. We have rope climbs. If you want to bring gloves, that’s ok too. Whatever it takes for you to leave unharmed and totally safe.
Monday - Hero workout “DT.” In honor of US Air Force SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.
Games Over
This week has some killer workouts, including tomorrow’s benchmark workout Barbara. We don’t encourage our athletes to track performance daily, but you SHOULD keep a list of benchmarks on your phone somewhere. We did Karen last month, tomorrow is Barbara. Barbara is nasty and LONG. Prepare mentally. The physical prep Has already been worked on.
Level up opportunities!
Wednesday - front squat
friday - pressing (push-ups or strict barbell press)
Saturday - Power clean
Practice vs Pushing - Workouts for 7/29/19
Ok, here we go! This is a really challenging week of workouts. Stick to your level colors and keep the intensity high!
…relatively. Relative to how you’re feeling. This is a concept we talk about, but probably not often enough. CrossFit is hard (If you haven’t noticed). We’re working to push the boundaries of our capabilities to enjoy a beneficial adaptation. That pushing of boundaries, that adaptation process, is debilitating. It can then be compounded by lack of sleep, improper nutrition, or countless other variables.
If you show up and you’re feeling sluggish or weak, you should still move around, participate, but treat it as practice. Days like that are completely ok. The same goes for GOOD days — you nailed your sleep, you ate perfectly, your technique is dialed in, and the pan is HOT. Do the cooking. See what you can do. Push hard. Push the boundaries. Compete against your inner voice or previous personal best.
Let’s bring it this week! We have excellent level-up opportunities!
Monday - Deadlift
Wednesday - Upper body pull (pull-ups)
Thursday - Squat endurance
Workouts for 7/22/19
LOTS OF level up opportunities this week.
IF YOU’RE ATTEMPTING TO LEVEL UP, TELL A COACH SO WE CAN VERIFY IT
Monday - Neurological and Core endurance (Annie)(sub for workout)
Tuesday - Deadlift / Upper body PULL (pull-ups/chin-ups)
Wednesday - Rowing test (replace workout)
Thursday - Power clean
Friday - Kettlebell test (replace workout)
Workouts for 7/15/19
Level Up opportunities:
Tuesday - Upper Body pull
Thursday - Replace workout with Rowing
Friday - Replace workout with API
Saturday - Weightlifting
Workouts for 7/8/19
Level Up opportunities:
Thursday - Upper Body Pull
Saturday - Deadlift
