Almost everybody’s on the same page this week! Just starting out in a new gym, possibly with a new coach (or an old coach), on a new program. There will be a few of my individualized training clients joining you this week — doing their own program, but just as much a part of this new community project!
All you gotta do this week is show up and the coach(es)-on-duty will take you through the training. The workouts will be tough if you push yourself (as you should), but they are definitely within reach of every single person I’ve met who was considering training with us. No “scaling” will be necessary this week. The volume is “medium-light” and the intensity will be based on what you can bring to the table, but will also be more on the “medium” side of things.
We will be employing some “density training” methods this week. In essence you will have a certain amount of time to get as much work done as possible with a few selected movements. The success of this method requires you to be motivated to push yourself to near-failure over and over again. Don’t worry, the movements are basic and safe. But get yourself fired up to work hard during those work periods for best results.
Aside from 6AM, class sizes look like they’ll be very small this week. Some of you will probably get some “personal training” sessions in!!! 6AM is almost full, so if that is when you like to train, you should consider joining soon!
If you’re new to CrossFit training… here’s what you’ll want to consider for your gym bag when you’re getting started:
1. Running shoes. If you struggle with flexibility, having a bit of a differential from heel to toe is a good thing… not everybody benefits from the minimalist footwear craze. Just, please, no SHOX! Key things to look for that are bad are excessive heel compressibility and a “rocker” at the front of the shoe that prevents your big toe from having ground contact while standing. Something you do want is to squat comfortably in the shoe (this is where the differential will play in for most people). Just scrambling for an example… these look like they might be decent.
2. Jump rope. The most important factor for jumping rope is having one your size. We have a few ropes at the gym if you’re in a bind, but I highly recommend finding one for yourself. A “performance rope” is a good choice for competitive crossfitters but is not necessarily the best choice for everyone. RX jump ropes make a great product. Learn to size it here, and what type of cable to get here.
3. Weightlifting straps. For a few exercises these can be extremely beneficial. These are available at just about every fitness product store in Winnipeg – even Wal-Mart usually carries them. Nothing fancy is required. It’s best to have your own pair for hygiene purposes. They are optional, but recommended.
We’re really looking forward to coaching this week! First class starts in just over 7 hours!