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Last Call for Tacos and Tequila Tank/Tee Orders

Jen Kaufman : April 17, 2015 8:14 am : CFR Community, News/Updates

tntorders

 

Last call to get your tacos and tequila tanks/tee orders in to me by 12pm today.  I won’t be ordering until around 5pm, so if you’re a little late it’s okay.  We will not be ordering any extra, so if you want one, make sure to get your order into me.  You can email and text me as well.

Have a great Friday!!!!

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Template- welcome to gainzville

CK : April 12, 2015 9:01 pm : News/Updates


i wanted to keep you guys in the loop on what’s going on for the new cycle. 

It’s 12 weeks long. 

3 waves, each wave is 4 weeks long. 

3 weeks building up to a new REP max and then 1 week back off. This is a program I have used in past with really good results for both beginners new to CrossFit and our advanced beasts that have been lifting heavy weights for a long time. It focus on building foundation with lower percentages and higher reps, grooving perfect form. It also incorporates rep maxes which adds a component I feel like is critical to improving in Crossfit: mental toughness. Cranking out as many reps as possible at a heavy weight is a real gut check and an effective way to get some big gainzz. 

Here is the strength template:

Mon-squat 

Tues-seated press

Wed-snatch work/heavy pulls

Thurs-rest day/active recovery/meathead

Friday-clean and jerk/front squats 


In order to keep the volume in check, and still keep it Crossfit, some of the work will be on the sideboard to do after class like we have done in the past. 

Tuesday and Thursday and Saturday will be meathead days so if that’s important to your goals you can schedule that in. 


We will squat at least twice a week in some form.  If you miss a monday and want to make sure you get your squats in, just talk to a coach. We will definitively accommodate you. 

Oly work, deadlifts, and front squats will be cycled in to wods and sideboard work in various forms and loads. Emom, positional drills, working up to heavy, etc. 

And we will continue to do lots of pulling this month, of all sorts. Strict,kipping, MU, bent rows, ring rows, c2b, etc. 

you WILL get better at pull-ups by May.  


As always, hit me up with any questions. 

CK

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New wave starting

CK : April 5, 2015 9:14 pm : CFR Community, News/Updates

If there’s one thing I’m really good at, it’s communication. Just ask my wife. Okay, so not really… In fact probably the opposite. With that being said, I’m going to do my best to communicate the plan and purpose of things but I might not explain things well enough or it might make no sense at all. So with that being said, don’t hesitate to ask me questions. I’m trying to provide a “layered” offering that provides solutions for everyone but I don’t want everyone to do everything if that makes sense. So if you have a specific goal in mind and wonder which track would be best to help you achieve your goal, let’s make sure we talk. In the meantime, this is what we are going to call “foundation” phase. You are going to see some higher reps, and a little more volume. The goal is to establish a good base of strength and muscle mass going forward. Make sure you have integrity on all your range of motion and if your coach tells you to back off the weight or scale down to a simpler progression, now is the time to do it. Don’t fight it. Crossfit is built of the concept of virtuosity. Doing the common uncommonly well.  If you haven’t mastered the basics, even though it’s not sexy, we gonna keep working on the dang basics. I enjoy integrating new skills and challenges into classes for you guys so it’s definitely not gonna be boring. Last thing I’ll touch on today, pay attention to any notes I put on about intensity. Intensity is the key to improving your fitness and you have to push into that nasty uncomfortable zone if you want to keep getting results. If you are not getting adequate rest, calories and recuperation, your body will not be able to sustain smashing yourself into the wall every single day for very long. Some of the workouts I post I will put a rpe (rate of perceived effort) number in the notes, so look for that. It’s okay to leave a couple reps in the bank sometimes. Also Some workouts will be meant specifically to help recovery process, so just get in and get moving. 

As always, listen to your body. It knows best. 
That’s all for today. Time to get strong and fit. 
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