Workout of the Day
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time of:
This is a high volume workout where you work up and then back down the ladder on the couplet. We’ll take plenty of time today to warm-up these movements and talk about efficiency. Plan for around a challenging 20 +/- minute effort. YOU GOT THIS!!!!
Range & Resilience with Coach Whitney returns next week!
After a 9 month hiatus while Coach Whit and Brett traveled the world, R&R will return to CFSBK on December 2nd. This class will meet in the Annex every Saturday from 9am-10am. Get stoked!
This class uses the fundamentals of Functional Range Conditioning to explore and enhance your movement ability. Our CrossFit training uses functional, compound movements to prepare us for the demands of our life outside the gym. Incorporating the principles of FRC into training allows us to narrow the focus temporarily down to our individual joints, which are the building blocks of those bigger movements like squats, pull ups, and push jerks. Using these methods over time, we will develop functional mobility (active, usable range of motion), improve joint strength, and expand body control.
Consider this. If you have flexibility (passive range) or mobility (active control) limitations in your shoulders going overhead, it won’t matter how many times the coach cues you to “lock it out.” And if your hip joints have lost some of their normal rotational capabilities from a decade or two of sitting at a desk, just trying harder won’t improve your squat. You simply can’t move where you can’t move (yet).
Similarly, if you’ve always been a “flexible” person, that doesn’t ensure you have specific strength and control at your end ranges of motion. We want to actively use and own that range, so we can move safely and powerfully through life.
Fortunately, there’s a lot we can change when we use sound principles, grounded in research, and apply ourselves with focus and effort. Come check it out, be ready to work hard, and explore your potential!