Low Energy? Lack of Sleep? Can’t Lose Weight Anymore? Sal Di Stephano and Jason Phillips (Mind Pump TV) discuss the confusion that surrounds what happens to the body when you over work it and under feed it. What are the symptoms? What does it look like?? How do you get out of that?
Have you thought about your 2018 goals? We’ve just entered the last month of 2017 which means the 2018 CrossFit® Open, slated to start sometime around the end of February, is barely three months away. So my question, more specifically is—have you thought about your 2018 Open goals?
Here at Paramount, we like to look to the CrossFit Open each year as a seminal event in our fitness career. Although most of the elements that will be programmed are well known in advance, the combinations are endless. The Open is expressly designed to test the unknown and unknowable and provide a true mark of fitness and expose weaknesses in our fitness and training. After that fifth and final workout, it’s on us to spend the rest of the year attacking those weaknesses so that we can come back better the next time.
We’ve all had plenty of time to reflect on our 17.x performances. If we’re going to come back stronger, faster, and harder to kill for Open Workout 18.1, NOW is the time to commit to a training strategy for an awesome 2018 CrossFit Open. If your training strategy has been to just show up to class and do the WOD, be sure to honestly assess whether you’re getting everything you need during the class WODs. A little bit of extra time scheduled with a coach, a strength training program, a few yoga clinics, or additional practice during our Open Gym could make all of the difference in the world when you face 18.1.
Three months might seem far away but in terms of learning new skills or even fine-tuning them, that’s not a long period of time. Improvements don’t come by simply declaring that you’re going to do something; you need a mapped-out plan to follow, and accountability to attack those weaknesses. Do you struggle with any of these?
As your coach, I’m challenging you to think hard about this: With the skills listed above, are you taking the actions that will lead you to success or failure? If you answered “no” why not consider some extra help? At Paramount, we offer personal training. Our coaches each possess a rich body of knowledge, tapping into a deep understanding of different aspects of fitness. Whether you choose to come once, or for a specific number of sessions, 1:1 personal training sessions have their advantages. And don’t forget, you can always put in extra practice time during Open Gym.
Additional Resources: Best Advice for the 2018 CrossFit Open
CrossFit is a sport that rewards consistency. You don’t have to be the best at anything to win a competition. However, it’s unlikely you’ll come out on top if you’re the worst at anything. Your chances of success are good if you are average across the board and substantially higher if you are better than average across the board.
The best advice you’ll ever receive for the 2018 Open: train your weaknesses. Start now!
If you’re not getting out of your comfort zone and doing the movements you either dread or tend to avoid on a regular basis, you’re not doing yourself any favors. The CrossFit Open is expressly designed to expose weaknesses, so put in the work now and prepare for your best open ever!
It’s far from a comprehensive guide, but here’s a short list to get you thinking. Be honest with yourself!
- What movements in the 2017 Open tripped you up the most?
- Squat snatches? Bar Muscle-ups? Handstand Pushups?
- When did you last train these movements?
- Are you keeping a log and charting progress so that you cam measure progress?
- What movements do you hope are not in the 2018 Open?
- Good candidates are advanced skills we’ve seen in previous opens and in regionals. (It wouldn’t even be that surprising to even see handstand walks given their increasing prominence in regional events.)
- Do you have a program in place and a training partner to help you attack these weaknesses?
- Have you been putting in any time with dumbbells?
- Do you have mobility or range of motion restrictions that hold you back?
- Proper technique and efficiency in the Olympic lifts are practically one and the same. Mobility and range of motion is essential for all of them, including the “power” variations.
- Do you know your restrictions, and are you specifically targeting them with focused routines?
- Try yoga classes, ROMWods, and Mobility WODs and see what works. Test and re-test your ranges of motion where there is restriction.
- Are you strong enough?
- Although sometimes overlooked, are you squatting, deadlifting, and pressing enough with heavy weight?
- Are you stronger today than you were this time last year, or even two years ago?
- Consider spending the next 3-6 months getting as strong as possible with a linear progression. (If you’re not keeping a log and seeing increases in strength, start today!)
This list could go on and on, but you get the point: train your weaknesses. Try to get to the point that there’s nothing that you truly dread or feel that you just completely can’t do. You don’t have to be the best at it, but don’t allow yourself to be the worst!
Go on the record with a training partner, and keep a training log. Pre-pay for a bundle of personal training sessions with a coach. Do whatever it takes.
Finally, remember: “Hard work beats talent when talent doesn’t work hard.” (Tim Notke)
Don’t wait till January to think about these things. Start today.
by Coach Vanessa Dickens
Burpees, Wall Balls, Double Unders. I used to shudder when I heard those words and think to myself “I’m going to die!”
Today, that’s a different story. I actually kinda like Burpees and Wall Balls. I’ve learned to challenge my mental toughness and grit through workouts with the reward of knowing I gave it my all.
When I first started CrossFitting there were a number of things I disliked simply because I wasn’t good at them; actually, make that almost everything. I had absolutely no previous sports experience so several movements felt awkward, the number of times I fell, smacked my face with the bar, or did something with modified form because my body didn’t bend that way or I had no idea how a movement was supposed to “feel”.
When it came to the things I disliked, such as “running” or the more complex lifts, it would honestly make my eyes glaze over. However, throughout the years I’ve worked to apply a positive attitude, listen to my coaches, and make time to practice on my own instead of avoiding it. Thankfully, with all this hard work I’ve become a better athlete, I’ve even performed well in competitions. I can humbly admit there are movements that have become more tolerable than others, some have even become favorites, and I relish workouts that have those movements – they allow me to excel – feeling the progress my body has made through hours of hard training and dedication.
Some say we tend to not like things because we are not good at them. For me, that dislike or sometimes downright dread has never stopped me from showing up for a class because that cursed movement is in it. You learn to suck it up and know you’re becoming better each time because you’re practicing. The more you step out of your comfort zone and practice the better you’ll get. You might be surprised what you can truly overcome with the right mindset.
Have fun with your fitness journey and never stop learning.
by Coach Aaron Hyatt
A great workout starts with a great warmup. A warm-up should not be easy. It might start out “easy” but should progress to the point that when you are finished, you’re ready to go full steam into the workout. A great warm-up fires up your entire neuromuscular system, increases the temperature of your muscles, and lengthens your fascia. A “warm” muscle and lengthened fascia can generate more energy and force and react more efficiently to any demand you place on them. That is why the warm-up prepares your body for any movement you will perform. Your heart rate will increase, your muscles will feel loose, and your mind and body will be fully prepared for the workout. Additionally, the warm-up will keep you safe and help prevent injury during your workout.
A warm-up consists of preparatory activities and functionally based movements that are specifically designed to prepare the body for exercise. The purpose of the specific warm-up is to allow the body to gradually adjust to the changing physiological demands of the exercise session. A dynamic warm can result in noticeable improvements in fundamental movement skills.
The warm-up can provide the opportunity for athletes to gain confidence in their ability to perform movement skills. A proper warm-up can contribute to movement skill development and can make a valuable contribution to the overall conditioning program.
These are just some of the reasons not to “phone it in” during the warm-up. If you are consistently late, skip the warm-up, rush through the warm-up, or simply don’t take it seriously, you are missing out on a huge aspect of training.
by Coach Chris Douglas
Here at Paramount, your success is very important to us and that’s why we strive to keep you safe and healthy so you can remain consistent in your attendance. Part of that process is to make sure you modify and scale movements appropriately for your skill level.
Modifying Movements & Scaling for Longterm Success
Let’s start with the importance of modifying movements. During the fundamentals classes, you quickly learn that there are a lot of movements in CrossFit and most are ones you have never done before. In fact, some of these movements require quite a bit of technique and time to develop. We cover a handful of modifications to find what works best for you at this point in time. Although we take you through the best options that work for you at that time, it’s easy to get caught up in the flow of regular classes and what everyone else is doing. Time and time again I see members start to push their modifications to the wayside and try to keep up with others. I cannot stress how important it is to hold your course and not worry about what everyone else is doing. We love to see people progress and I think it’s great that you are constantly pushing yourself to improve. However, it’s incredibly important to take your time and make sure you master the movements at your current modification before moving on to the next step of the movement. It’s one thing to “get the hang” of the next step, but applying that same technique and form while under duress in a high-intensity format is so much different than practicing before a WOD. If you cannot maintain your technique and form while fatigued then you are probably not ready for that step. We first need to think about injury prevention and then think about hindering overall progress. It takes far more time to undo bad technique than it does to master a movement piece by piece taking the slow road. The benefits of taking your time is less risk of injury, more efficient movements, and better scores which is directly related to proof of progress. Not only that, who wants to look like a rookie when you are over a year into the game?
The coaches are here to help, so utilize them for advice when it comes to taking that next step and working towards minimizing your modifications. My favorite piece of advice is, “Only do what you can do well” If you can’t do it well in practice then you aren’t ready to do it in a WOD. You are always welcome to come in early or stay late and work on your weaknesses to make progress faster. Coaches are also available for 30-minute 1:1 skill sessions for anyone wanting some dedicated time and attention from a coach to help you.
We have yoga!! You asked for it – we’re providing it!
Meet Cecelia Miller
Cecelia fell in love with yoga in 2006 and how great it made her feel. Since then, she has followed her passion to learn more. Compelled to share her love of yoga with others, Cecelia completed her Power teacher training in fall of 2015 and has been enjoying teaching yoga ever since. Not only in the Powers style but Hatha, beginner, and restorative as well.
Cecelia will be offering two restorative classes and one Hatha class at Paramount each week: Tue/Thur 8-9pm and Sun 9-10am.
Restorative: Sundays and Tuesdays, a relaxing practice. Most of the postures are in a resting position and held for several minutes at a time to allow connective tissue to heal. The focus is on gentle stretching without strain.
Hatha: on Thursday nights, Cecelia will offer a slow flow/alignment-style Hatha class which will be more active and include standing and balancing postures, with a little bit of breath work.
Yoga is included with unlimited Paramount memberships, otherwise, you can purchase a Yoga 10-pack here.
by Coach Vanessa Dickens
What’s a “box” you ask? Well, it’s fancy lingo referring to our big, open, Spartan areas without all the bells and whistles of a “chrome-and-tone” gym. It’s where we foster competition, cooperation, community, and camaraderie. Basically, it’s an incredibly fun place to workout!
What makes us stand out from other globo gyms? The respect we give to our sanctuary and the rules we follow. We all know rules are important and some of us would like to break the rules to feel a bit more badass, but you know what the cool thing really is? Following the rules. Yes, in this day in age it’s Hip To Be Square! Why don’t you take a minute and read through the hilarious, yet most important gym etiquette rules created by the geniuses over at BoxMag, I love them and I know you will as well.
Rule 1: Put. Your. Crap. Away.
Seems obvious enough, right? I assume you all clean up your own dishes when you’re done eating at home, you wouldn’t wait for someone else to do it for you. There’s nothing more infuriating for a box owner and coach to see plates left out or a stray band tied around a pull-up bar after class. Space and time are often a premium for a CrossFit class, and no one wants to waste it by cleaning up someone else’s shit. So do everyone a big favor and take pride in your box by putting your gear away. It’s really not that hard. If you want to take it a step further, help your fellow athletes clean up too. Many hands make light work.
Rule 2: Don’t drop the barbell when you’re stripping the plates.
When you are cleaning up, save your coach from a brain aneurysm and strip down your barbell properly. This means you should lift the barbell and slide the plates off of it, then place it back on the floor—don’t just let it crash to the ground. This is how they get damaged, and as your coach will tell you, they’re not cheap to replace.
Rule 3: If you’ve sweated on the equipment, bled on the equipment or cried on the equipment, wipe it down.
Aside from being an obvious point of hygiene, it really isn’t a pleasant sensation to grab a wall ball that’s wetter than a newborn baby, or sit your ass down on an AbMat that might as well have been placed against the bare skin of the person before you. Grab a paper towel and disinfectant, and take the 30 seconds to wipe down your equipment. Please do it—for everyone’s sake.
Rule 4: Don’t steal other people’s equipment.
When you’re setting up for a chipper (or any WOD that requires numerous pieces of equipment), you try to set up your area with the gear in such a way to make everything easily accessible as you switch from movement to movement. And this can even extend to the pull-up bar—especially if you need to attach a band. So when some fool takes your wall ball or steals your bar in the middle of a WOD, you have every right to feel upset. It’s a CrossFit faux paux that should NEVER, EVER happen.
Rule 5: Don’t be late.
Maybe a minute or two is ok for some boxes, but I know there are some gyms that have burpee penalties for a late arrival, and others that simply turn an athlete away if they turn up 5 minutes after class has started. Remember, the box isn’t a globo gym—you can’t turn up whenever you please (unless it’s Open gym). Classes run in a box, and people pay good money to attend them and get their hours’ worth of fitness and instruction. There are few other things more annoying than watching a straggler turn up and think they can just jump into a class as if nothing has happened. Hell no, son. Go home, and have enough respect for your classmates and coaches to arrive on time.
Rule 6: Check in/Sign up for class.
This applies both to drop-ins and regular box attendees. If you are a member of a popular gym, and you know that classes get pretty full, give your coach a heads up by signing up online. We’ve all been through WODs that have had to be altered significantly because there wasn’t enough equipment/space to go around, and it’s not fun. There are class caps for a reason, so save your coach the trouble of having to change the WOD around and just sign-up.
Rule 7: Pay attention when the coach is giving instruction.
It doesn’t matter if you’ve been doing CrossFit for 1 month or 5 years, it’s disrespectful to have your own private conversation or do your own thing when the coach is trying to give instruction to the class. You may know how to perform each movement off the top of your head, but not everyone does, so just be patient and quiet and let everyone get the full benefits of the coaches’ knowledge. Besides, you might learn something new about the lift that you would have otherwise missed!
Rule 8: Don’t have a conversation with someone in the middle of a workout.
If your “short” conversation is going to force me to warm up again, then you might want to save it till after the workout.
Rule 9: If you ask to borrow an athlete’s gear—give it back when you’re done.
Have you ever had someone ask if they can borrow your roll of tape, only to find that they keep passing it off to every single person who suddenly needs to wrap themselves up like a mummy? And you’ve always had a suspicion that someone else might have conveniently ‘lost’ those wrist straps you lent them a few weeks ago. Don’t be a jerk, if you borrow some gear, give it back when YOU are done with it—not the entire class.
Rule 10: Don’t move the chalk bucket mid-WOD.
I believe that chalk, much like PEDs, is essential to an athlete’s success in a workout. The buckets containing this white gold are usually tactically placed so as to be easily accessible to as many people as possible in the midst of a WOD. If someone decides to move it to their area, then all hell breaks loose. At least for me. Hell hath no fury like a Brit denied his chalk.
Rule 11: Respect an athlete’s space.
This is crucial for safety purposes, as well as the focus of the athlete. If someone is preparing for a major lift, don’t walk behind them, in front of them, or anywhere close to them. If they need to bail, the last thing a coach wants to see happen is the bar strike an athlete standing too close, or worse yet, have an athlete fall back onto someone else’s equipment.
Rule 12: Try to avoid ghost riding.
Ghost riding refers to the phenomenon of dropping barbells, kettlebells and all manner of equipment from overhead, regardless of the situation or weight. This is important because dumbbells, kettlebells, and barbells with thin plates can bounce when dropped from overhead and ricochet into yourself and other athletes. While it is very satisfying to hear the crash of the weights against the floor, try to reserve the sensation for the strictly heavy lifts.
Rule 13: Introduce yourself to newcomers.
Hopefully, your coach will take the initiative and announce a drop-in or a new member when you turn up for class. That’s the first step. But you should view it as your duty as a member of your box to make sure the new athlete feels welcome in a new environment—especially if it’s their first taste of CrossFit. Furthermore, the new member will probably give a positive review of your box to their friends, which will bring in new business for your coach and help the community grow.
by Coach Aaron Hyatt
Need to get back on track with your healthy eating? Following are five quick tips for healthy eating to kick-start your daily diet to a more healthy state.
- Eat veggies or protein at every meal
- Veggies are loaded with vitamins, minerals, and fiber
- Help maintain a high level of satiety throughout the day while controlling blood sugar and insulin levels
- Increased thermic effect of food, protein has a higher TEF then carbs or fat, which helps boost metabolism
- Only eat higher glycemic load carbs before and after workouts
- When these foods are eaten they cause a fast increase in blood sugar levels
- These carbs will help blunt cortisol release, stimulate insulin release, and replenish muscle glycogen stores so that your body is ready to go for its next training session
- Pre-pack your lunch/meals
- Plan out and prepare your meals for the week, taking the thinking out of eating during the week
- You will have a much easier time making better choices when life gets busy if you don’t have to think about what to eat and where to get it
- The key to nutritional success is finding a plan that you can stick to and adopt as part of your lifestyle
- Drink more water
- A good place to start is drinking a glass of water with each meal
- Never allow yourself to get thirsty. If you find yourself thirsty, you are already dehydrated
- Be accountable to someone/accountability buddy
- The most common problem is lack of compliance
- If you have a great plan but don’t follow it, it is useless
- Have some way to track how well you stick to your plan, whether it’s a friend you can report to or even an app such as My Fitness Pal
The 6am crew will always pick you up when you’re down!!!
The 9amers are having way too much fun post workout. I think we need to make class more challenging!
Guest post by Patrick O’Donnell
Last night around 7:00 pm, I sat in my truck for ten minutes in the gym parking lot trying to get the motivation to go inside and workout. I was tired after working a ten-hour day. I eventually told myself to stop whining and get it done.
In the locker room, there was a guy grimacing in pain having trouble putting on his shoes. We started chatting and he told me he recently had a knee replacement, which was evident by the giant scar on his right knee. He was smiling and happy.
He went on and told me last year at this time he weighed 350 pounds. Now he weighs 260 and wants to hit 200. I congratulated him and asked how he did it. He smiled at me and said, “I get my ass to the gym almost every day and I don’t eat like shit anymore. Lots of lean protein and cut down on carbs.” We both laughed and we both wished each other a good workout.
As I climbed the stairs of the gym to the weight room, I thought to myself 260 was the most I have ever weighed and I was never so unhappy with myself. This guy was thrilled to be 260!
Everyone has their own story. We all face difficulties or challenges in our lives that ultimately shape who we are. No matter the stage of whatever journey we are on, it’s important we keep plugging along and eventually get some great things done. Forget the excuses and push forward!
Let’s support each other and enjoy the ride. It’s all in the perspective!
Ego has no place in a CrossFit gym – or any other gym, for that matter – if you want to truly grow as an athlete. Good coaching, proper movements, and being open to learning are paramount to your success, and to your safety. The following article “The Pig-Headed and the PRs” by Emily Beers, contributing writer for CrossFit Journal, underscores my sentiment.
[excerpt] “Picture a guy landing a snatch with his feet four feet apart, and instead of locking his frame, he uses his deltoids to press the bar out.
“And when he deadlifts, he just bends down and pulls on the weight as hard as he can.
“That guy, or girl, is always lurking.”
Those are the words of Sean Dickson, owner of CrossFit Riverchase in Birmingham, Alabama.
He was referring to himself—or at least the guy he used to be.
“I was an alpha male who had the abilities but was lacking knowledge, technique and coaching cues to know any better,” said Dickson, who served with the U.S. Army from 2001 to 2010.
After learning the hard way—including a labrum tear—Dickson said he now goes out of his way to sniff out and reform competitive yet reckless individuals with oversized egos, like the guy with a 100-lb. overhead squat who is determined to muscle-snatch and press 200 lb. over his head.
“I had an athletic guy at my gym once who could throw a 225-lb. barbell over his head, but everything about the way he was lifting sent alarm bells to the coach. But he kept insisting that he wanted to do a 225-lb. back-bend deltoid raise so he could put it on social media for all his friends to like.
“I kicked him out of the gym.”
by Coach Aaron Hyatt
One of the most overlooked aspects of physical health and fitness is flexibility. Poor flexibility can lead to a host of problems, including injury, overcompensation, poor performance, or hitting plateaus. However, people with above average flexibility can typically continue to progress in training without having many injuries. I want to discuss four reasons why flexibility is important. First, let’s define flexibility. Flexibility is the range of motion that your joints are able to move through. If you can move a particular joint through all different ranges of motion easily, then you have ideal flexibility in that joint. Now that we know what ideal flexibility is, let’s discuss what happens when we do not have a full range of motion in a joint or joints.
The biggest problem that occurs from poor flexibility is an injury. These injuries could be classified as tweaks and strains. Now let us talk about why we experience these tweaks and strains. The modern lifestyle has been developed to put an emphasis on convenience over health, and our bodies are starting to pay the consequences. The majority of our day is spent sitting, either at work or in the car or on the couch, and we spend hours a day looking down at our phones. The result of all of this sitting and poor posture is a loss of range of motion in our hips, ankles, and shoulders, just to name a few. When we lose this range of motion, we are not able to get in positions that our body was designed to get into, such as sitting in a full squat or reaching our hands over our heads with our arms straight. Therefore, when we do try to get into these positions, whether with weight or not, our body compensates, and many of the muscles that should be doing the work of these movements are not used. Lats, Glutes, core, and lower traps end up getting shut off and smaller, secondary muscles end up doing the work of these larger muscles.
The second problem that occurs with a lack of flexibility was discussed a little previously, and that is overcompensation. When we cannot access the big muscles that are supposed to do the work, then they get shut off and smaller muscles overcompensate and do the work of the big muscles. These muscles are designed to have more of a supporting role, but when they are forced to be the main movers than problems occur. They get tired and overworked much more easily, and our bodies have to work harder to do the work as a result. This can lead to the last two problems of poor performance and plateaus, as well as injuries which have already been discussed.
3. Poor performance
For people who are trying to compete in the sport of CrossFit, or in any other physical activity, perhaps poor performance is the biggest downfall of poor flexibility. When a person has poor flexibility and cannot access the correct muscles to perform a task, they are missing out on a higher level of performance. Let’s take the glutes for example. If a person sits most of the day, then the chances are they are missing out on some of their glute function due to poor flexibility. If this person wants to compete in any sport where using the lower body is important (which is most sports), then they are effectively missing out on much of the power of the biggest and strongest muscle group of the body. Let’s say our competitor is competing in powerlifting and wants to squat as much as possible. If their glutes are not fully engaged due lack of flexibility, then smaller and weaker muscles will be forced to do the work that the glutes should be doing. This will lead to a lower back squat number (perhaps much lower) than could be achieved if the glutes were fully engaged. The body is very good at compensating to get a task done, but when it does we miss out on a lot of performance that could be achieved by using the muscles that we should be using.
The final problem with poor flexibility is reaching a plateau in training. This goes hand in hand with poor performance and is very common in people who have been training for multiple years, especially those who did not start training until later in life. If a person does not have the proper flexibility to perform certain tasks then, as discussed before, the smaller muscles will do the work that the big muscles should be doing. Eventually, these smaller muscles will reach their full potential, which leads to a plateau. No matter how hard you try or how much work you do, you will not get any better until you learn how to recruit the bigger muscles to do the work that the smaller muscles are doing. This can be a very frustrating process and can lead some people to quit training altogether. If you have reached a plateau then it might be a good idea to see if you have a full range of motion in all of your joints.
One of the most overlooked aspects of physical health and fitness is flexibility. Poor flexibility can lead to a host of problems, including injury, overcompensation, poor performance, or hitting plateaus. In this article, we discuss these four problems and what you can do to overcome them—which will have you training pain-free for years to come.
A new school year means the Mountlake Terrace Highschool P.E. class is back to dropping in once a week! It’s great being able to teach these kids our method of training.
by Coach Vanessa Dickens
So your resume does not list athlete on any bullet point. You might never bring home an income from physical exertion. Your Instagram won’t have a million followers.
Maybe you’re an engineer, an accountant, or a stay-at-home parent. But if you are there competing against yourself, you are an athlete.
I don’t kid myself and think I am an athlete in the same sense that Katrin Davidisdottir or Tia Clair Toomey are athletes. But unquestionably, undeniably, unapologetically – I am an athlete!
I am a CrossFitter. Some days I don’t get to WOD (workout of the day). Some days I am so spent from working that I cannot muster the energy needed to give it my all in a workout. Some days I will give everything I have to my workout and be left dying on the ground in a sweaty mess. You can find my collection of shirts from the various gyms I’ve visited and competitions I’ve participated in, folded in a drawer.
I am an athlete because I have paid the same price as all the athletes that have come before me: blood, sweat, and tears. I have made my offering to the fitness gods. I’ve torn my hands to shreds, I’ve soaked every inch of clothing on my body, I’ve cried from the pain of my exertion. My sacrifices, while on a different order of magnitude, still resonate with the same frequency as the professionals. They give their whole lives for sport and, as such, are athletes first. I give my all when I can and still earn the title of Athlete.
‘Athlete’ is not a term just reserved for the privileged; ‘athlete’ is a term bestowed upon the worthy. One is not born an athlete.
Do you have a physical goal? Are you actively pursuing that goal? Are you making improvements towards your goal? Are you bleeding, sweating, and tearing? Yes? Then you are an athlete.
To be an athlete, you must have passion.
Look at your PRs. Are you improving? Look at your WOD times. Are you getting faster? Before you couldn’t run around the block, now you can run without stopping. Before you couldn’t lift the bar over your head. Now you can lift the bar and more weight.
Do you do everything in your power to guarantee that you are better than yesterday? Yes? Then hello, Athlete. I am also an athlete. It’s a pleasure to meet you.
Get in Shape in Just Six Weeks!
Paramount 6-Week Challenge runs in 6-week increments
Workouts are @ 9am Mon/Wed/Fri or 8pm Tue/Thur & 8am Sat
Next session starts September 18th 2017!
Paramount 6-Week Challenge will give you the visible, attainable, and sustainable results you desire, whether you’re a first-time exerciser or an extreme fitness enthusiast looking for a challenge.
Each workout combines cardio, stretching and muscular endurance training into one challenging workout. Our 6-Week Challenge will empower you both mentally and physically!
- 18 Gym Workouts
- 6-Week Meal Plan
- Supplement Advice
- Easy, Yet Challenging, Physical Training
- Better Body
- Cool Workout Partners
- Increased Mental Fitness
- Before and After Measurements
- Progress Tracking
Certified coaches combine solid conditioning with the principles of safety, ensuring you a safe and effective workout. Our coaches will be with you every step of the way, giving you the tips you need to get the most out of your workout and the motivation to keep going no matter how tough it seems.
Paramount 6-Week Challenge combines cardio, stretching, and muscular endurance training in each workout to help you lose fat, improve strength and endurance, and enhance your functional fitness. Basically, you will be building a better you, and with this circuit-style workout, you will do it faster than you could imagine.
DESIGNED FOR YOU
Whether you’re a first-time exerciser or an extreme fitness enthusiast looking for a challenge, Paramount 6-Week Challenge gives you control of your programming. You can turn the intensity down a bit when you’re struggling or crank it up when you’re ready for more.
Next session starts September 18th 2017!
by Coach Chris Douglas
Hey fellow CFF’ers! An occasional reminder of key messages we teach during On Ramp can be helpful; particularly pertaining to scaling based on your ability level. Every WOD is programmed with a recommendation in three categories based on ability (Scaled, RX, Comp). Previous workload for the week is taken into account for these recommendations, however. everyone has a different response to the programming. These are educated recommendations but you should each listen to your own body to determine what weight is appropriate.
Here are my guidelines:
- New to CrossFit and have a low existing level of physical activity: use PVC pipe for all barbell movements until competency of all movements is achieved (2-4 weeks). All other movement’s, do not exceed “Scaled” recommendation until competency is achieved in all movements.
- Using the recommended Scaled, or RX, or anywhere in between is completely acceptable and should be based on your competency and energy level of prior exercise that week. For instance, if you come in four days in a row; that fourth day it would be appropriate to use less weight than you normally would if it were the first or second day that week. This especially applies to people with less than three months CF experience, but also to my seasoned competitors who sometimes lose track of when to back off and listen to their body.
- Using all RX standards for every workout is a milestone for anyone coming into CrossFit. This proves a high level of competency for all movements. If all WODs and movements can be performed at RX, then taking a step above in weight or skill would make sense, but not before then.
- Comp is the maximum weight to be used for the workout and requires an advanced level of competency.
Individuals recover faster from trauma because they are fit. Whether you realize it or not, being in better shape not only helps you recover from trauma or illness faster, it may help decrease the amount of trauma your body experiences in an emergency.
This is a great journal article that highlights what being fit can do for you in a critical situation.
Click image for the full story.
by Coach Chris Douglas
Some good advice for anyone brand new to CrossFit, although it’s a great reminder for those who have been here a while as well:
“When it comes time to throwdown in a WOD, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you.”