The Goldie Locks Conundrum

Where is the cutoff for too much exercise?  Where is the point of too little?  We are looking for that in between level where, as Goldie Locks would say, it’s “just right”.  But it’s different for me then it is for you.  One person with years of experience at the gym will be able to handle the Rx weights for the workouts where the next person just out of their On Ramp may be using an empty bar.  But you know what?  They both are going to be able to get the Minimum Dosage Necessary.  Each of the workouts has a goal of meeting a particular stimulus of the athlete.  On a short workout with a heavy bar it would be to raise the heart rate quickly and maintain it for less then 5 minutes with no or few rest periods.  While the experienced athlete may use 135lb the newer athlete may get the same stimulus with just an empty bar.  In 6 months that newer athlete will be adding more weight to get the same stimulus as they progress.  This is where your coach will help you.  As we approach setup on a workout the coach may have you “test drive” a couple different weights to see how it “feels”.  Can you imagine doing 21 reps at that weight?  Can you do 7 at a time 3x and rest a little between each?  Okay use that.  This helps protect the new athlete from injury, keeps their form within acceptable range and gets them the stimulus we want.  However going too light all the time and not pushing to reach the stimulus will NOT get the results we want.  There is a level of “discomfort” (tired, exhaustion, fatigue) that is needed to stimulate a hormonal respond that will be burn fat and build muscle. This is where CrossFit is different.  It’s uncomfortable to do this, but having a coach help motivate and protect you is key.  Very few do this at the globe gyms because it’s just hard and they don’t have the support to do it.   Some of the biggest gains in a short time frame happen when the new person enters the gym.  They usually see there biggest gains in the first 6 months because it has become a lifestyle change.  If they don’t see those gains we may not be getting to those Minimum Dosages.  It is a challenge to come in every day and hit those stimuli because it is not comfortable and can be exhausting.  Keeping your motivation helps, asking for help from you coach is another tool to use.  Let us help get you more results if you aren’t seeing the progress you’d like.

We are into a new month, May, so we will Weigh and Measure this week.  May is also PULLUP month so expect to work on all aspects of improving your pullup program.  (We will continue with pushups too, so don’t think you can skip them).  May also brings us to the start of the Strong Lifts Program.  we will be working on 2 different lifts each day with a 5×5 program.  This will take some extra time during the class so starting on time and keeping a structured pace will be key.  It’s going to feel like we are moving, moving, moving and we are so expect that, have a plan to be ready and ask for help when needed.  The weights will start very low the first part so we won’t be overtaxed but work on excellent form, range of motion, depth and efficiency.  The 3 big lifts will be Back Squats, Shoulder Press and Bench Press.  Deadlifts and Bent Barbell Row will supplement the program.

Schedule this week- WE WILL BE OPEN THROUGH THE NEW RESTRICTIONS.  Use good judgement, if you don’t feel good or show symptoms of COVID, stay home.  The schedule will remain the same as normal.  Monday-Friday 5 am, 6 am and 4:30 pm.  Saturday at 7 am.

This is First Friday Fun on May 7th so we will meet at Snow Peak Brewery at 6:30 Friday.  They will only have the back patio open and it doesn’t accommodate minors so please adjust your posse accordingly.

HOME WORKOUTS- Penguins/situps, Death by 30m, PUSHUPS, Tabata Squats, POKER, situps/burpees

GYM WORKOUTS- Front Squats, CINDY’S LITTLE SISTER, Run/cleans, POKER, NICOLE, RUN 5K(SATURDAY)

Here’s the weekly Paleo recip

Greek Omelet