A Look Ahead : Programming Week of 09/09

Meet Dr. Connor and Dr. Dalynes, the owners and doctors at Outbound Chiropractic!

If Dr. Connor looks familiar it’s because he’s a member of CFP!  We’re excited to announce CFP and RISE Charlotte’s partnership with Outbound Chiropractic!  We share a similar mission with Outbound Chiropractic and have the same mindset – we’re here to help you reach YOUR true potential so that you can live your life to the FULLEST!

Outbound Chiropractic is located just down highway 51 from the gym, which is super convenient.  Dr. Connor and Dr. Dalynes are ready to help you move better, fell better, and achieve your goals in and outside the gym!  With our partnership, all CFP and RISE members are eligible to receive a New Patient Consultation and Exam (Includes x-rays, postural screening, nervous system assessments, and muscle scans) for only $29 as well as a 25% Discount of all chiropractic care!

We’re excited to share more about Dr. Connor and Dr. Dalynes in the coming weeks so you can get to know them better.  You can book an appointment with them at www.outboundchiro.com.

Here’s your look ahead…

Monday – We’ll metcon first today!  3 rounds of running, strict pull-ups, and kettlebell swings.  After, barbell bulgarian split squats!

Tuesday – A mixture of rowing and biking with shoulder to overhead.  8 sets with some rest mixed in!

Wednesday – 3 rounds of t2b, bodyweight deadlifts and box jumps…for time!  Then some accessories and barbell bridges and plank work.  **Don’t forget, fABtastic core & booty class at 5:30pm!**

Thursday – Some gymnastic interval work first…static holds, getting upside down, etc.  Afterwards, alternating every 90 seconds, some rowing, burpee box jumps overs, pull-ups, doubles and lunges.  Yikes!

Friday – Paused front squats up first, followed by running, thrusters and running!

Saturday – Grab a wreck bag and a partner for this WOD!  And maybe wear long sleeves, wreck bags are known to leave some raspberries 😉

Sunday – Open Gym at 11 and Oly with Becca at 11!  You won’t see Becca again until the 29th, so come get your lift on!

RISE Look Ahead

Monday – 1:20 on/30 sec off – Shoulders and legs!

Tuesday – Strength day!!  Leg burner!

Wednesday – Glycolytic Interval – 45 sec on/15 sec off

Thursday – Strength Day!!  All the things!

Friday – Glycolytic Interval – 1:05 on/25 sec off

Saturday – Aerobic Interval – 1:30 on/20 sec off

As always, we’ll see you at the box!

A Look Ahead : Programming Week of 06/11

In case you missed our Instastory announcement (follow us @crossfitpineville), this coming week is a deload week!  Do your body a favor and take advantage of this deload week.  Tone it down, dial it back a bit, your body will thank you & be ready to work even harder next week!!

Yoga is this Saturday, the 16th!!!  Perfect way to close out a deload week, so grab a mat and meet us on the RISE side at 1045 after AM CrossFit and RISE classes!  The more the merrier, non-members are only $5, so bring a friend 🙂

Our check in contest is going strong & our 5 Year Anniversary Party is less than 2 weeks away!!!  Don’t miss it!  Here’s your look ahead…

Monday – Back squat day!  Sets of 10 around 60%.  Then we begin the week with a 15 min AMRAP of rowing (or rx+ biking), pull-ups (or rx+ c2b), running, burpees & doubles.  Fun times!

Tuesday – Some gymnastics work that will feel like a metcon by the end 😉  After, some clean work between 60 & 80%.

Wednesday – You’re working against a 12 minute clock today.  4 rounds of running, wallballs, db snatches and burpee box jump overs!

Thursday – Skill work today, focusing on rope climbs, handstands, & muscle up progressions.  Afterwards, some interval work of rowing, KBS, biking and HR push-ups!

Friday – Sotts presses and overhead squats to start your weekend!  A fun push/pull metcon of floor presses & pull-ups to close out the week.

Saturday – Partner WOD Saturday in full effect!  Grab a partner & get to the gym!

Sunday Oly with Becca!  See you at noon 🙂

RISE Look Ahead

Monday – Glycolytic Interval – 45 sec on/15 sec off – Arms & Legs day!

Tuesday – Aerobic Interval – 1:20 on/30 sec off – the focus is Paced Cardio!

Wednesday – Strength Day!!

Thursday – Tabata Interval – 20 sec on/10 sec off – Core day!

Friday – Glycolytic Interval – 40 sec on/20 sec off – we’re Spartan-ish today 😉

Saturday – Aerobic Interval – 1:05 on/25 sec off – All shoulders!

Excited for an awesome week!  As always, we’ll see you at the box!!

Training All Pathways

To be well rounded and fit, it’s necessary to train all three different metabolic pathways!  These three pathways provide the energy for all human movement.  We strive to achieve this in both our CrossFit and RISE programming.  Our goal is to not have bias and to hit all 3 pathways each week.

The way we do this between CrossFit and RISE looks a little different, but have no fear, it is carefully coordinated into our programming.  A simple way to describe each one –

Anaerobic/Phosphagen : sprint interval – one rep max lift – high powered output

Glycolytic : a 400 -800m dash – pacing is a factor

Aerobic/Oxidative : 5k – steady pace and lower heart rate

Just another reason to not cherry pick your workouts 😉  Make sure you’re scaling your workouts to hit the intended pathway.  And if you have questions, ask your coach!!!  Happy training!

Age Is Just A Number

A few weeks ago, local photographer (and CFP favorite!), Bruce Williams photographed one of our inspirational athletes, Ann Marie!  Bruce was doing a fun piece on his blog about inspirational CrossFit athletes in the Charlotte community and Ann Marie fit the bill for sure!  Ann Marie is 51, a full time working mom of 2 teenage boys, wife, and has recently come back from a rotator cuff surgery.

Definitely head over to Bruce’s blog to read more on Ann Marie and check out his other awesome shoots!  We’re so proud of Ann Marie for many reasons, but really we love her attitude behind her age!

She knows that age is just a number and not a limiting factor.  And she’s not the only Masters athlete at CFP with that same mentality, we have several in the 40+ category all the way up to 60+.  We all joke we want to be like them when we grow up, but really we’re not joking!!  We want to be like them when we grow up! 😉

We all know and love someone who is struggling to age well.  For some of us, it’s our parents or grandparents, maybe a boss or mentor or family friend.  Their mind is there, but as they age they are losing control of their body as they once knew.  Things like getting up and down off the ground (or even the couch!) have become very hard, taking stairs is nearly impossible, issues with balance, etc.

All of these struggles and their domino effect is what leads older folks to losing their independence far before they would prefer!  It’s called “The Golden Years” for a reason, but sadly, many don’t get to enjoy them because they physically can’t do the things they would like to do.  And that is no way to live!!!

The real goal is longevity, right!?  We want to live healthier, longer and enjoy life while we do so.  This article from the CrossFit Journal sums it up so well!  “It wasn’t until 65 years old that I came alive physically and mentally with profoundly better health.”  This training methodology (ahem, CrossFit) isn’t just for young, fit people, far from it!!  It’s for any and everyone!

So encourage your mom and pop and aunt and uncle and boss and mentor to read the article above.  Tell them about Ann Marie & all the other inspiring Masters athletes you know of.  Have them watch the upcoming CrossFit Games and watch some amazing Masters athletes out perform the average 34 year old men.  And tell them to go try their local CrossFit!!!

CrossFit Kids Spring 2018!!!

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Spring Session 2018 will begin Wednesday Feb. 7th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-10 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Spring Session 2018

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Feb 7th – Wed, Mar 28th
  • Wednesdays: 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of kids enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • We will not have Saturday classes this spring as we know many kids participate in other activities and have trips planned.
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $50 for the full 8 week session!!

*We know that many families have more than 1 CrossFit Kid! We offer discounts for additional siblings participating in CFK as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

Benefits of Post-WOD Mobility

mobility

Are you guilty?  We see it all the time.  An athlete finishes up their WOD, adds their score to Wodify and darts out the door, still sweaty, cell phone and keys in hand.  No post WOD stretching or mobility, jumping in their car to sit in traffic, get home, get the kids, etc.  We get it!  Life is busy!!  But neglecting that prime time post-WOD to get some mobility in can be detrimental!!

So make a commitment, even if you start with only 5-10 minutes of stretching or mobility before you leave.  Add it to your daily WOD and see if you don’t see astounding benefits!  Like some of the following…

Benefits of Post-WOD Mobility

1- Increased Flexibility – your muscles are warm and post WOD is a prime time to work on adding some new range of motion.

2- Better Posture/Less Stiffness – while working out your muscles do a lot of contracting leaving them stiff and shortened.  Some stretching will reset and help elongate those muscles.

3- Lactic Acid – adding in some mobility after your workout should help move around some of the lactic acid that builds up in our muscles, thus leaving you less sore and recovered more quickly!

4- Less Risk of Injury – increased range of motion and better circulation are going to put you at a reduced risk for injury, keeping you healthy and and in the gym working toward your health and fitness goals!

SO, do yourself a favor and start adding in some post-WOD mobility to your daily routine!  If you’re not sure what stretches to incorporate…ask your coach!!  They can point you in the right direction (think hip/hamstring stretches post squatting or shoulder/chest/back after a shoulder intensive workout, etc).  And remember, we have Yoga for Athletes every Thursday night at 7!!!

Our goal is to keep you healthy, pain free, happy & fit! But we can’t stretch for you 😉

CrossFit Kids Fall 2017!!!

cfk

Calling all CrossFit Kids!  Mark your calendars, CFP’s CrossFit Kids Fall Session 2017 will begin Wednesday Sept. 27th!  Our CrossFit Kids in training have oh so much FUN & love to workout like Mom & Dad.  In CrossFit Kids, hard work and play are disguised into FUN & games in hopes to develop a life long love of fitness!  Get your little one signed up ASAP!

Who: All kids ages 4-12 (Parents do not have to be CFP or RISE members for their children to participate)

What: CrossFit Kids Pineville Fall Session 2017

Where & When:

  • 400 N Polk St Unit A, Pineville, NC 28134
  • Starting Wed, Sept 27th – Wed, Nov 15th
  • Wednesdays: 5:00 – 5:45pm – parents can workout while their kids do as we have CF/RISE classes at this time!  Once their class is finished, kids can hang in the kid room while mom & dad finish their workout!  *Depending on the number of lil beasts enrolled and their ages, we reserve the right to split ages (Jr ages 4-5/6 and Kids ages 6/7-12) into back to back class times.
  • We will not have Saturday classes this fall as we know many kids participate in other activities and have fall trips planned.  We will have 2 FREE family workouts on Saturdays this fall, so stay tuned for more details!
  • Why CrossFit Kids:  CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit geared and designed for a special population and the specific developmental needs of that population (neurological, cognitive, motor). CrossFit Kids is a strength and conditioning program that is specifically designed for kids and helps them develop a lifelong love of fitness. CrossFit Kids workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive, general and scalable for any participant at any level. 
 Generally, no two workouts are the same, so kids won’t get bored and the novelty of each workout keeps them excited about coming back each week.
  • How much:  $50 for the full 8 week session!!

*We know that many families have more than 1 Lil Beast! We offer discounts for additional siblings participating in Lil Beasts as follows – 20% off 1st sibling, 40% off 2nd sibling. Discounts applied to both CFP members and non-members.

Email Coach Michelle at info@pinevillecrossfit.com or call us at 704-889-0190 to get your CrossFit Kid signed up today!!

Small Group Gymnastics Training

wogee

At CFP & RISE Charlotte we’re always looking for ways to make our athletes better and help you achieve your goals!!  Are you having trouble with Pull Ups? Muscle Ups? Toes To Bar? Handstands? Kettlebell Movements?

Well have no fear!  Starting the week of Monday August 7th, Cory Michael and Warren Gheen will be offering 1 on 1 or Small Group training sessions to help you reach your goals!

Details:

  • Four 30 Minute Sessions
  • You pick your area of Focus
  • A self assessment for baseline will be completed prior (video to come)
  • Individualized homework/practice included
  • Sign Up Time Slots will be at the box by Wednesday afternoon!

Cost:

  • 1 athlete = $120
  • 2 athletes= $160
  • 3 athletes= $200

thief

*Must pay for all 4 sessions up front.
*Small Groups Must attend all sessions together (24 Hour Cancellation Policy)

We’re so excited to see improvements, celebrate successes and cheer you on as you hit master those difficult movements!  As always, let us know if you have any questions by emailing us at info@pinevillecrossfit.com

Free Travel WOD Friday – Week 2!

As promised, we’re back this week with our Summer Series of Free Travel WOD Friday’s!!  This week’s workout is a Tabata workout, all body weight and is sure to get your heart rate pumping!

If you’ve never heard of Tabata, it’s 20 seconds of work, followed by 10 seconds of rest for 8 rounds (totaling 4 minutes) with 1 minute of rest afterward.  You can complete as many or as few rounds of a Tabata as you like.  Typically 3-5 rounds is plenty!  Tabata’s are especially great when you don’t have a ton of time and need to get a quick workout in, for instance, when you’re on vacation 😉  After all, some is better than none at all!

Plus, another great thing about Tabata workouts is you can pretty much do any movement in the form of Tabata – run/walk intervals, planks, squats, swimming, biking, hiking, you name it.  You can put just about anything to the tune of Tabata.

So grab a friend, head outside & accelerate that heart rate!  As always, if you complete this WOD, tag us on Instagram or FB & let us know what you thought.  Enjoy!

tabata wod

Mechanics, Consistency, Intensity

In that order!

mechanics-consistency-intensity

Feeling stuck in your progress?  Not seeing the gains, PRs or improvements you once were?  Getting injured too often?  Take a step back and look at your mechanics.  If those are good, check out your consistency.  Most likely you’ll find a fault in one of those areas to address.

Address the fault, whether it’s your mechanics or consistency and attack it head on.  PRACTICE!  And then slowly, increase the intensity and you should see those gains, PRs and improvements once again!

As Ben Bergeron says, practice isn’t sexy, but practice is where the adaptation of skill takes place!  Sometimes we have to take a step back to take two steps forward.  An arrow can only be shot by pulling it backward.

Mechanics…consistency…and then and ONLY THEN…intensity!