Each month I sit down and analyze where all of our athletes are currently at. We are all at different levels, have varying goals, but do share similarities. For whatever reason, I haven't shared in the past a lot of the methods to our madness. But, I do put a lot of work and thought into our programming based on what all of you need, want, and enjoy. That doesn't mean you'll enjoy every workout, but what it does is make you a well rounded athlete excelling in all aspects of fitness from endurance, to strength, to gymnastics, and everything in between. Our primary goal for our gymnastics in the month of July was Butterfly Pull-ups. For August, we will be focusing on Ring Dips. So although you will see ring dip drills and practice popping up throughout the month, don't neglect perfecting your skills in what we built upon in July on your pullups. Before class and after class are the perfect time to work on honing those skills.
This week (July 30th, 2018) we will be testing one of CrossFit's benchmark workouts, Elizabeth. It is one of CrossFit's original girl WODs consistenting of three rounds of a fundamental weightlifting movement and calisthenics. Sound familiar to last week? That's because just like Fran, Elizabeth consists of a 21-15-9 rep scheme of Cleans and Ring Dips. We will be completing this workout again in 4 weeks with the hope that after becoming more proficient in ring dips, you will be able to increase your performance on this benchmark workout.
CrossFit at Aspire Sports Lab has a lot in common with popular exercises programs from P90X to Orange Theory to any other HIIT (high intensity interval training) class. We base our workouts around constantly varied functional movements performed at high intensity, just like many of them do. The main difference, I want you all to care and strive toward elevating your performance. Work on your weaknesses, perfect your technique and care about your performance. Remember the scale and body fat calipers are only one measure of our fitness. But by testing these benchmarks and adding in new skills to our bag of tricks each month, we can quantitatively define that we are fitter individuals.
Read more at: library.crossfit.com/free/pdf/13_03_Benchmark_Workouts.pdf
Sean Spire is the Head Coach of ASL. He was a competitive swimmer who discovered CrossFit and Ironman Triathlons. He has his BS in Exercise Science from Florida State University.