FREE RANGE CROSSFIT

It’s that time again. We are shifting our focus a bit to help rejuvenate our interests and delve a little into some aspects of training we all need some work on. It’s no accident that we are changing focus right after the CrossFit Games…they are motivating! This past weekend, a big group from Free Range headed out to Carson, CA to watch the Reebok CrossFit Games. The athleticism and broad nature of their abilities was truly inspiring. While the athletes’ stamina, and endurance were tested, one underlying theme of this year’s (and previous year’s) Games was that you have to be STRONG & POWERFUL to hang with the best. The clean ladder for instance, which had athletes cleaning a barbell with progressively heavier weights every :30 seconds, STARTED at 245/140! Wow!

Our new program for the CrossFit classes starts today. We will spend the next 5-6 weeks working on building your strength, then the following 5-6 weeks working on increasing your power, then spend 3-4 weeks pushing the limits on your conditioning. We will cycle through this a few times with the goal of increasing overall capacity, and aiming to get as many members to try their hand at competing at some level of CrossFit competition. Be it local, regional or Games level…it’s fun to compete and have something to train for!

Structure

Warm up
The first 15 minutes of every class are dedicated to getting warmed up. It is your responsibility to show up on time (or early) and get moving for the class. The warm up will be relative similar each day with slight variations based on the work for the day. Check the blog before you come in, so you know what is on the menu. The warm ups will not be guided, but striving for perfect technique and focusing on improving movement is expected. After 15 minutes, we will move directly into the strength or skill focus for the class. Visit the new warm up post to see how you will prepare each day!

Strength/Skill
There will be a strength and or skill element every class. The intensity of each training session will fluctuate between heavy, medium and light days to allow for proper recovery and to allow members to attend every day if they so choose. Here is what you can expect for the focus each day so you can plan your attendance accordingly: Monday (heavy lower body), Tuesday (light lower body), Wednesday (heavy upper body), Thursday (light upper body), Friday (medium lower body). For those of you who attended the strength classes over the past few months will recognize this pattern! One slight change is that if you miss the heavy days and attend on a light day (example: miss Monday, and attend Tuesday), you will perform the work we did for the heavy day instead of the light workout.

Conditioning
This is CrossFit, so don’t for one second think we are abandoning any sort of conditioning or intensity. Our conditioning will complement our focus, so during the strength & power focuses expect heavy weights, short(er) bursts of effort and interval based training.

Any feedback on our new shift would be greatly appreciated, and I look forward to pushing you all to new levels of athleticism. Oh, and i look forward to finally JOINING you for workouts now that we have a few other coaches…thanks Iris, Trevor and Gavin!

Starting this week, we have added a 4:30pm CrossFit class M-Th, and a 5:00pm class on Friday. Check our schedule for more information.

Can you make it next year? How about in 5 years?