Cornwall CrossFitThurs/Fri/Sat
Progress!! Progress!! Progress!!
There’s no doubt the last few weeks have been very busy for us with the two gyms. That being said, the results that we continue to witness each day are absolutely ‘MIND BLOWING’!!
The average person is increasing by 5-20% in strength – every time they attempt a new PR. (personal record)
Trust me, if I can get 2.5 pounds on any of the staple lifts – I would be having a great day. As you advance in the program, these huge jumps in weight seem to be more like a slow grind.
Remember, the reason the weight on the bar continues to increase is due to ‘YOU’ focusing on technique and of course having the desire to ‘GO FOR IT’!
As a coach here’s what made me really happy to see this week..
1. Kelsey. For those of you that don’t know Kelsey yet – you will. She’s 74 pounds, 4 foot something, and 9 years old. Kelsey can lift weights with great technique. Her air squat on Wednesday was perfect! Oh ya, she also cranked out 50 kipping pullups for time without the use of bands!
2. Harrison. Harrison is a 17 year old paraplegic who started with me 2 weeks ago. His goal: to get in and out of a swimming pool without any help, to get in and out of his chair without any help, and to compete at a higher level in hockey and basketball. After realizing pullups and ring dips were in the cards – Harry has no doubts he will acheive his goals!
3. Yves. It’s not easy taking weight off the bar in order to target your weaknesses. Yves this week was zoned in on his air squat. He was fighting his back straight every single rep. His lifts are getting better at a 100 miles an hour and with the focus on technique he will continue to have amazing results.
4. Overall Strength! Kyle and I pride ourselves on having a gym full of strong people. Many CrossFit’s avoid certain movements like the Snatch and Clean and Jerk due to the complexity of teaching the movement. They sometimes avoid going heavy in general and tend to stick to the ‘funner’ ‘cardio’ style workouts. We don’t OPERATE that way. We follow the science. We want strong, straight (posture improvement), fit, injury free people. Non-Stop cardio will break you down. The lifting is a necessity no matter who you are or where your at! Food makes you Lean – NOTHING ELSE!!
5. I take pride in walking through the gym and seeing a big class like 22 people – ALL doing perfect (or near perfect) air squats. Form truly follows function. The fact that our coaches are resilient is what makes us a step or two above the competition.
6. PALEO CULTURE!! Paleo is the key to health and wellness. It’s amazing to see all the people that have adopted this new way of eating as a lifestyle. IT’S THE ONLY WAY! Between facebook, email, our website, the radio, and word of mouth – Paleo will continue to help people take control of their own problems. Remember – Only you can make you healthy..
Finally, I know I missed a ton of you and your wonderful improvements. Don’t worry – we see everything!!
Thursday WOD
20 Minute AMRAP
5 pullups, 10 pushups, 15 ABMAT situps
Friday WOD
Deadlift 1-1-1-1-1
Saturday WOD
3 Rounds for time of…
10 Kettlebell Thrusters per arm (m-55,w-36)
15 Kettlebell Cleans (Full Squat) per arm (m-55,w36)
20 Kettlebell Swings (m-55,w36)
- Feb 3, 2010 | 8 comment(s)
- Posted in: Articles, Picture of the day, W.O.D.
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Click the pic people!! What a great student.. That squat kicks butt!!
I LOVE that pic!! Could you please get Crossfit Kids going in your “spare time” ! LOL…
Your post made my heart smile… : ) Isn’t Harrison an amazing ‘kid’??? He brightens my day EVERY day at school. Go Harrison!!!
(And I needed that heart smile today… thanks.)
LOL we don’t get any spare time!
Plus the kids we have right now are doing so well!
Great Post! Congrats to Kelsey and Harrison. Seeing those kids, makes us adults pick up the pace and suck up the pain!!! Both my kids are going to the gym and it is by far the best sport they have been involved in. It is safe, away from all the “politics” involved in most other competitive sports , and most of all a positive influence that will affect their life. Crossfit / Paleo is now part of our daily lives as a family. We eat much healthier and are all more conciensious of what we put in our bodies. It is a great tool to give our kids! Thank you Tyler and Kyle!
I just noticed that the little girl in the pic has some lifting shoes on…now that’s cute!
Great post. Proves what the human spirit can accomplish. Very motivating. Keep them coming – the posts are what keep me focused on pushing ahead.