Evening Apogee Tribe,
As we come to an end of our ‘Back Squat Cycle’, I can say with GREAT EXCITEMENT that we have had people already PR’ing their back squat! Even before re-testing their 1 Rep Max! With that, we will be re-testing our Back Squat this week. So, whatever you do – don’t miss Tuesday! Let’s see how your hard work is paying off!
Now, the Big Question around the box is ‘Programming’ – Who’s doing it?… Where are we coming up with these workouts?… etc. These are great questions, and it shows us that you as athletes are taking a huge interest in your own progress, as do we.
Just like other Great Coaches and Programs out there – we are programming for the soul purpose of making you get better at everything: inside and outside the gym. The same as the Invictus, Bergeron, Baily etc. we run cycles (Back Squat, Snatch, Press…). These cycles take time, and it’s important to take our time to do these right. As with any sport we have ‘In Season’, ‘Off Season’, and ‘prep’ for our grand finale – which is The Open.
At the end of the day, it comes down to trust. Trust the Program. Trust us as your coaches. And if you have any concerns please, come directly to me and let’s talk and clear up any questions you may have. Remember, we are an Open and Transparent Community. No secrets. If you want to learn how we program, and want to be part of the process let me know.
So, now that The CrossFit Open has passed, and we are looking to those ‘super athletes’ that are prep’ing for Regionals, I want us to look back a little and remember why we do CrossFit and what keeps us coming back for more…everyday.
One word COMMUNITY!
During The Open we picked 2 athletes that we felt live all the values that make a great CrossFit Community, and keeps us all coming back for more. Always encouraging, always helping-out others in and out the box. They’re the ones who lets you know you are not alone in this, and the ones who will partner with anyone – no matter if you are an ‘elite athlete’ or just started on your fitness journey.
Now, these folks are not alone. We have many other athletes that live these values, and that is what sets Apogee apart from other boxes in the area. This is also one of the reasons we decided to be part of this community – The Apogee Tribe.
So, here is a challenge to the entire Apogee Tribe: be the ‘Spirit Of The Games’ each and every day. See someone you don’t know…say “hi!”. Partner with them during a Saturday Partner WOD. Help-out a fellow Tribe Member outside the box. Invite another person to try CrossFit and become part of The Apogee Tribe.
And one last thing…our Open Events would not have been as awesome without our sponsors that support us every year, and take care of our coaches. Which leads me to asking you to: drink a FitAID; get your Nanos on; or grab some Ten Products – snap a pic and tag #crossfitapogee #apogeetribe along with your brand to show them you appreciate their support as well.
Now that our 2 weeks of testing is complete, I want to say ‘great job’ to everyone of you. We had PR’S every day for 2 weeks which means you guys are really working hard, and it is paying off. Now that we have a baseline we can start working on our weaknesses and measure our progress during the coming weeks.
We are going to try and mix things up by having you play with all the equipment we have and learning some new mobility tips and tricks as we go along. Remember to trust the process and never be scared to try new things, lift that little bit heavier, push that little harder, run little further, and also introduce a new activity occasionally.
Injuries and Mobility
As mentioned we will be introducing a little bit more mobility in our daily routines and this should be taken seriously as it can help prevent injuries by preparing our bodies for the work we are about to do during regular classes, so don’t skimp on this. Below are some images of how to do banded stretches correctly.
As you all know by now we have testing weeks coming up starting this Monday. We will be testing things like Squats, Olympic lifts, running, rowing and some benchmark workouts. Make sure you are in class for the next 2 weeks, YES 2 weeks! We have a lot to test so we can start our training cycles.
We are going to start with a squat cycle and then progress from there. Please keep in mind this is one huge science experiment. We are all apart of the process and must give 100% in order to be successful. Trust the process! We have amazing coaches and resources that are all working hard to help you improve at everything in the Box which will translate to how well you do things outside the Box.
Well the time has come to make things even more official. We will have our ribbon cutting on Friday the 7th at 9:30 am right after the 8:30 class so join us if you can. Then on Saturday the 8th at 10:00 am we will celebrate like only Apogee tribe can.
This was one of the craziest and fun times I have ever had! From 17.1 and all the burpees to 17.5 with dreaded thrusters and DU it was all amazing. The teams and this year the mini teams were just so much fun. On Saturday the 8th we will announce the winning team and give out some fun awards. So be there and bring your smack talk as who knows who’s going to take home the title.