Thanks,
CG
Pros & Cons
Hey guys so as we are midway through week 6, and half way through phase 1 I wanted to get some feedback (negative & positive) as to what you guys think thus far. Please comment on what you think has been good about the program for you and what you feel is missing. Please keep in mind Phase 1 is a strength phase.
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I'm definitely stronger. My squatting is better than ever. I love how I feel like I'm totally in a groove with training - i haven't felt this way in a while. Like I'm really teaching my body to do things in a progressive, thoughtful manner. I do SO well in this type of programming both physically and mentally. I'm getting more comfortable with olympic lifting but my gymnastics still suck a big one. I'm excited about the handstand walking but for some reason my pullups just aren't there. I haven't done any extra side work to improve them though so maybe that's my own fault.
ReplyDeleteI have added a little cardio here and there though because I mentally need that too. I've done the straight "bulking" and it just doesn't work for me because if I don't feel good mentally, i don't perform well physically. Spin/Stairs for 45 min twice a week is all I've done.
This is really the strongest all around I've felt in a really long time, so thank you for such amazing programming and for your feedback when you see my lifts. This is a lot of fun!
Squatting - I feel my front squats getting a lot stronger. My back squats are too depending on how my hip/groin is feeling that day. I am glad we are incorporating core/posterior chain work as it is something so important for us as CrossFitters but don't get to isolate in regular CrossFit classes. My ply lifts are definitely a lot better. My snatch PR is 170 and I did a hang snatch double at 160 yesterday. The constant repetition is definitely helping. I like the volume gymnastics work. I am unsure if my UB is getting stronger or not. I would like to think it is but my push presser vary from week to week. My UB pressing is without a doubt my goat and I have to keep working on it.
ReplyDeleteThursdays are the worst for me. I dread going into them and the mental battle I have during these rows is ridiculous. This has showed me another weakness of mine is my mental game. Personally, I would like to mix it up a bit... rowing, running, air dyne.. I just find long periods of rowing to suck but that's probably because I did it a lot in college. I trust, however, that if we continue to do them that we will be better athletes in the long run. So I will continue to do whatever you program for us on Thursdays.
For me, working out in the summer is great. I can warm up a ton and I don't mind spending 90 - 145 minutes working out. When September starts and I'm back at school + coaching I just don't see how I am going to fit everything in. We can work around that when the time comes.
Steven can you let me know when you workout on off hours bc I've been doing a lot of 5 am but would like to do other times, but without a way to get in it's not possible... Thx
ReplyDeleteSquatting: I feel really strong and good on my squats, I've noticed he biggest improvement in my front squat and my OHS the last two weeks feel great.
ReplyDeleteI have to say I'm feeling best about the squats
Overall, I'm feeling stronger and very focused and mentally there.
I like seeing the gains each week even though some weeks and days have been better than others ha
Finally got my strict pull-ups, HSPU, and ring dips are improving mainly due to the focus on building that strength.
BUT... Gymnastics are still an area of work for me. I can do everything now bit my kip seems off, stringing together is hardest for me.
Any tips, ques, exercises to do I am willing to put in any extra time especially now in the summer!
Olympic lifts; where to start????
I have been going light and I feel much better now with the form and technique, still needs a lot of work but it's progressing.
The main issue in having is that there isn't a coach to watch the lifts, see what I'm doing, que me, and direct me on what I'm doing and what I need to do.
I think it would benefit everyone to be coached a little.
We've been coming in and working out which has been great, the sense of community some of us are building with one another had truly been so much fun. We've helped each other as much as possible but at the end of the day we aren't coaches.
As great as the coaches that workout with us have been, helping, answering questions, and queuing...they too are working out.
In these beginning phases I think some coaching would help especially with our weaknesses and areas we want and need help with.
One more thing, sorry!
ReplyDeleteRowing- I really love the rowing programmed on Thursdays. As much as it sucks I like the challenge and the mental piece of it.
I miss spinning and running, I used spin and runs to get that mental fix and that push which I'm now getting in the rows!
So far I can say that this has been an overall positive experience, although I do have a few suggestions. However, I want to forewarn everyone that I'm not a good writer, I'd rather speak my thoughts in person, as I tend to be too blunt in writing and therefore the tone of my words sometimes misconstrued.
ReplyDelete- The first suggestion is that I think it would be really beneficial to have you their once or twice a week to coach us. Perhaps one 8pm class, and one 6am Monday class, so bothgroups can get the coaching. I understand that when you were training for regionals, you did it independently of a coach physically present. However, you are on such a higher level than us that I think we need that in person coaching if we, as a team, want to reach a regional level too. I know that there is always a coach present, and they have stated many times that they don’t mind stopping what they are doing to help us, but in the end they are there to train too and I personally feel bad asking them questions all the time. In addition (and not to take away from the other coaches), you are the only one that has been to regionals – your knowledge and tips is what is needed. You are a great coach, and wanted, so this request should be seen as a positive one!
- The second suggestion would be if we can make the blog a bit more interactive. If you are unable to attend our sessions, perhaps tips or feedback on our posts would be good. I’m sure LD will mention this, but she has told me many times that the feedback you gave her and YouTube videos have helped tremendously.
- The third suggestion is if you could train with us maybe on Saturdays, or starting later in the year when perhaps your programming and our programming start to be more comparable (I know you said you are doing more engine building programming vs. our strength programming right now). If the goal is sending a team to regionals, and you joining the team, getting to know each team members workout habits (strengths/weaknesses, when they need a pick me up, when they need a hard push) to include us knowing yours, is important.
I can’t comment on the technicality of the programming, nor do I feel like I should, as I am not a coach and you are the only one who has reached the regional level and knows what you have to do to get there. As I discussed with you previously, it may not be the most “fun” programming because of its rigidity and repetitiveness, but I very well know that this is what we NEED, and that it’s temporary. I have my days where my lack of strength frustrates the heck out of me, but I’ll just go in the corner, shed a few tears, shake it off and move the fu*k on. And what helps me do just that, is the new found team feeling that has been created. This feeling of being on a team again is probably my #1 favorite thing that has come out of this training, and I really hope that we can continue to build it even further in the months to come.
Pros:
ReplyDelete-I am definitely feeling stronger in my squats and presses
-I love all of the strict gymnastics work.
-I think that having so many of us still dedicated to this program is truly helping. I had mentioned when we had our meeting in June that two years ago when we did this I felt alone and hated working out…..this is definitely not the case this time around. I love working out with everyone. We push each other and help each other…that is what this is all about and will make us better.
Cons:
-I am with Steven on the timing aspect of it. Summer is great because I can get a good warm up in, work out and stretch without worrying too much about if it takes over an hour. Come fall when I am back in school and coaching this may get tough because I will be squeezing things in an hour time period.
-Olympic Lifting: It really frustrates me that I am not stronger with my oly lifts. I think doing them as much as do I am ultimately going to improve. However, I really need feedback. Maybe something along the lines of what Kate suggested with a class once a week. I think something like that would REALLY help. I think this would help not only with the oly lifts, but with everything.
-Overall, I am loving this and am looking forward to continuing to progress.
My head is down and I’m just trying to get to the gym and do my work, so I haven’t focused too much on the bigger picture. My biggest issue thus far has been gym access, given the constraints of my schedule and the gym’s hours.
ReplyDeleteWhat is good is the emphasis on strength and gymnastics skill at this time of year (the latter especially given my weaknesses). When I saw that that was the focus, I knew I had to try to make this program fit my schedule, as I know regular classes just weren’t sufficient in that regard. My goals demand that I do this. I’m a little beat up, but hopefully I’m getting used to it.
Not crucial, but if you’re looking for suggestions for things to add: in addition to the tempo squatting, I would suggest you try to also work in box squatting and squatting with chains and/or bands (recognizing the equipment issues). I would also suggest we work-in rope climbs to aid in our bent arm gymnastics strength. Further, during this phase, I’d like us to occasionally work on balance through things like the one armed dumbbell rows or Turkish get ups (or something similar). In fact, I may start doing a few light Turkish get ups as part of my warm up.
I think Kate has some good ideas, above, however I’ve misconstrued her attitude as being too blunt.
LOL, you ass.
DeleteYes, More Rope Climbs
DeleteGrat stuff so far guys - a couple of things that were mentioned above were things I was already planning on doing.
ReplyDelete#1 - def trying to make it a weekly thing were I train with everyone at 1pm. It's hard now during the summer and vacation season but something I'd def. like to do.
#2 - I mentioned it to Mikey - I'd like to setup one weekend each months were both Pelham and White Plains come together for a 3-4 hour throw down where I watch you guys do some testing and can actually coach you.
#3 - as far as staying after and coaching you guys I'd be open to doing this 1-2x per month at 8pm. You have to understand that at the point my passion and desire to coach isn't gone but I'm not going to be able to give you my all if I'm being honest. Those that have trained with me during the day know that I'll add my constructive criticism as I see fit in order to help you guys progress. Part of you all training together, as advanced athletes is to help each other in the process. Filming lifts and adding them to your posts would help me as well when I'm not around to spot flaws and comment on your movement as a whole.
# 4 - the timing thing for teachers is a big issue and def. something that you guys will need to figure out. I'm not sure I have an answer for that. While I understand you situation I'm sure there will be ways to work around it.
Thanks Chris - this seems fair. Also, I'm assuming you mean train with us at 1pm on Saturdays right? In regards to posting videos, etc., is there a way to do this on the blog?
DeleteTo rephrase my passion and desire to coach isn't gone - I'm exhausted from being awake all day, working out for hours on end and my eye and attention to detail won't be as keen as it normally is. Again scheduling 1-2x per month as a start to help everyone with the technical lifts is def. something I'm willing to do. I'd set it up on rest days where I know I won't be as tired at night to help you guys out.
ReplyDeleteCreate a YouTube account - upload te video and copy link here
ReplyDeleteI like the programming. It's not super fancy so far, but the strict work has translated to improved efficiency in all my gymnastics movements and lifts. The rowing has been really great as well. It's definitely tested me mentally. The long rows have helped me learn how to pace myself. I prefer the mid length intervals, mentally I do better pushing myself on them.
ReplyDeleteOverall I've definitely gotten stronger across the board. I do feel like my cardio has stayed the same and may have even fallen off a bit...that could partly be in my head. I like that we are squatting more regularly, but I would suggest maybe doing front and back squats together instead of one day of each over the course of the week. Also, the times are not ideal. I'm usually a late night person due to my schedule and not built for 5am lifting. I'm not alone in my hatred of 5am. It could be a good thing if when we begin increasing crossfit type workouts that they coordinate with the regular classes. That way we have more options than 5am and 9pm, you could add in the gymnastics, and it might be more motivating for the regular classes. I do think it would be more beneficial to have you there sometimes to coach us through workouts. It's not easy for people to coach and workout necessarily. I know I've personally benefitted from having you recommend small adjustments that someone else working out with me might not have caught...because they're busy doing their workout. That's not to say people are not helping each other, because they are. You just happen to be the expert.
That being said, overall I'm very happy with how it's going. I think the one thing that's missing or could be improved is the team building piece. At the end of the day 6 people will go to regionals. Who those 6 people will be could be drastically different today than by next year. Whoever it is won't get there with out the support and development of everyone. Programming is one aspect, but everyone helps to elevate each other. One thing that could help today to get that started is by having you around during workouts more regularly. Just increasing your visibility would go along way towards building cohesiveness, especially since we have a big group in multiple locations.
With this being a strength phase - I am absolutely noticing a difference a main difference in my strength for squatting and my oly lifts. Although I think I have a bit more to work on for my oly in technique, I feel like the little addition being done this second month has helped me realize the areas that I need to do work in. Same with my rowing - there's a huge difference in my technique that spending grueling minutes has helped with and I can tell my problem areas.
ReplyDeleteOne negative thing I noticed is that my upper body strength tbh, feels the same...we squat 2 days but do overhead pressing for 1 day a week really and I don't see myself getting much stronger in my ohp which is one of my major weak areas. I feel like we could a bit more work on this aspect...
Another thing is really just a personal issue as with the teachers - once classes start it will be much more difficult to manage the schedule, especially if the workouts last at least 1.5-2 hrs, but hopefully I can figure that out once I'm able to map out my schedule. I hope that the way most of us have been able to band together to workout can stay relatively the same. I was also going to mention the issue with perhaps getting a bit more coaching - but I think that youtube idea is great so I'll try that out.
Overall, I'm very satisfied with what I've achieved with the programming and excited with what's to come.
I definitely feel more and more solid in my squatting. I don't think my back squat is quite where it should be yet, but I'm working on adding more weight with each set.
ReplyDeleteOverall I think that the only way to get stronger (besides little pink pills), is to get used to moving heavier weight until it becomes manageable, and I think the programming so far has captured that. I agree with everyone in that more feedback on Olympic lifts is needed so we can use this time to correct form before we start adding more and more weight.
Gymnastics: I like the addition of the strict movements. As a whole my ring dips, weighted pullups, and even my (gasp!) HSPU have improved.
Rowing: I suck. Plain and simple. However, the only way to get better is to force us to be on it for ungodly amounts of time. Thanks. My biggest issue is my pacing. I find that I continue to be all over the map with it and my pulls aren't feeling as strong.
Workout times: this is probably the biggest adjustment. The times available are just really shitty to put it bluntly. I can do a couple 5ams a week but I then have to run out to work 8-9 hours where I have zero flexibility at work. I feel my sleep patterns are all over the place between 5am and 8pm. By Sunday I'm just completely exhausted. That was my complaint for the day : )
Finally, to cap it off, I'll second Melissa's opinion that this time around is much more motivating. Two years ago it was tough cuz you were working out alone in a corner. Now there are many more people part of this and it makes it much more motivational/inspiring.
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ReplyDeleteSorry this is so late… I haven’t really had the time to sit down a write this up…
ReplyDeleteThis program is excellent for many reasons. Still being relatively new to Crossfit, it can be a little overwhelming because there is so much to work on. I feel like there will ALWAYS be some area that you can improve; no matter the skill level. This program provides a good variety of movements but still allows for enough time to learn and progress. Personally, I feel that I have improved in all movements since the start of the program. My strength has improved but my key focus this phase was to make sure I get a better understanding of all movements and correct any problems with my form. I like having the support of my teammates/coaches and guidance that is provided during our workouts. Cardio has improved A LOT due to the Thursday rowing. Being able to perform this workout and improve is something that I really appreciate. I was a smoker for 8 years and I smoked a pack and a half a day. During this time I could barely walk up stairs. So getting back to the point where I was when I played basketball is very satisfying. I am looking forward to the rest of the program and taking it to the next level.
Pros
- Rest days are strategically placed. Just when I’m reaching that point where my body needs a rest Wednesday and Sunday provide the recovery.
- Good balance of strength and skill work. I’ve tried to incorporate the Oly class in the program because I need additional help with my lifts.
- The team’s consistency is a huge plus. Everyone is consistent and motivated.
- Rowing once a week
- Olympic Lifts – I like that volume of lifts that we are doing. The repetitive motion is helping me to get the form and fluent motion
Cons
- Additional coaching would be great.
- Educational Links - I liked the educational links that were provided in the beginning of the program, if you can incorporate that back into the program that would be great.