First: Happy Thanksgiving!
Second: Announcing some changes to the group programming!
As part of our “charter” we planned to have three streams of programming to accommodate the three distinct groups which tend to find their way to CrossFit gyms.
1. Foundation: For people who want to improve their health, look good naked, get stronger, get more mobile
2. Building: For people who want to be faster and stronger on the field. Some exposure to olympic lifting and gymnastics, but not in a competitive CrossFit style.
3. Being: For those who want to compete in CrossFit events.
We also have a 4th category we call “Reaching”, which is where someone with a very specific goal works with us on an individualized program.
When we opened the gym we did several months of “Foundation” only. Eventually we introduced our Building program. This week, we launch the Being program.
Now, here’s the thing… the “NEW” program this week is actually the Building program. The former Building program is graduating to the title “Being”, and we are going to start a whole new group on Building this week.
The focus for the next 6 weeks in the building program will be high frequency exposure to the olympic lifts in their power variations. This is to expedite the learning process. You will be working with light weights at high reps.
After this 6 weeks we will start to get to the real meat of my vision for the Building program, which is a combination of strength work, plyos and conditioning to make you a force to contend with on the Field, the Court, the Rink, in pursuit of bad guys, fighting fires, or wherever your fitness takes you in the real world.
So, if you’ve been eye-balling the Oly lifts from a distance, this week is a great time to get involved with the new building program. You will also get to continue with your RPT strength work!
For those in the existing Building program who feel that some focus on technique work would do them a lot of good, or that competitive CrossFit isn’t what they’re here for, they are of course also welcome to participate.
IMPORTANT: If you plan to participate in the Being program, please email brendan@sublimesc.com as we will be using a digital platform for delivering workouts to you guys rather than the whiteboard.
Third: Announcing the Sublime Competition Team
If you are interested in competing in the Rx’d division of fitness competitions, this group is for you. The group will meet roughly once/month on a Thursday night at 7:30pm for some friendly competition and education. There are some performance standards to participate, however, anybody who doesn’t meet the performance standards would be welcome to help out and sit in on the education pieces. Email brendan@sublimesc.com if interested in participating and we’ll send you the performance standards. The first get togethers will be Oct 23, Nov 13 and Jan 8.
Fourth: Mobility Seminar this Saturday
The seminar is at 1:30. We will be going over a couple new protocols for warm-up and some tips on how to take care of your own mobility issues. Sign-up soon as space will be limited.
Finally: Programming for the Week
Monday
Closed for maximal carb-loading
Tuesday
Foundation – Squat, Abs, Assaults and sled
Building – Oly tech, squat, Assaults and sled
Being – PSn, FS, Isabel
Wednesday
Foundation – Bench, Pull-up, 3/1 intervals
Building – Oly tech, Bench, Pull-up
Being – Jerk, PP, Mini-cindy
Thursday
Foundation – Deadlift, CrossFit KBSwing/Sit-up
Building – Oly tech, FS, 3/1 intervals
Being – PSn, BS, DUs
Friday
Foundation – TGU, Extended Assault, Row, Sled, Farmer
Building – Oly tech, DL, Abs/Bench/Chin
Being – PC+PJ, Diane
Saturday
Foundation – FS, Abzz, Bench/Chin
Building – TGU, Extended Assault, Row, Sled, Farmer
Being – Sn bal, FS/MU, Abs & hammies
Sunday
rest