Earlier this week we rolled out the new schedule at CrossFit 818 which included three new specialty classes: Skills Sessions, Weightlifting Development and MaxCon. Here's my perspective on what these classes have to offer and how they can benefit you:
Skills Session - I was at the gym early on Monday so I got to sit in and observe the 30-minute block that focused on the GHD, it's purpose and the different ways you can use it. I don't coach these movements very often so I found the refresher course to be particularly useful. This short class is great for those of you who are curious and want to learn some new things, it is also helpful if you are interested in finding new things to incorporate into your training.
Weightlifting Development - I had the opportunity to coach this class on Monday and it was nice to be able to spend an extended period of time focusing on the intricacies of the snatch, clean and jerk. As outlined in the announcement about this class, there are two tracks that you can choose from: Technique and Execution. Technique is all about becoming comfortable and proficient with the lifts. If you've been CrossFitting for awhile chances are you have decent form, however, if you want to really excel at weightlifting you have to spend some time working on the subtleties of each lift. Execution, on the other hand, is for the athlete who displays competency in his or her lifts and wants to work on getting stronger. I noticed that most of the people in class self selected the path that was most appropriate for them and showed up early to stretch out. To offer a personal insight: I learned a lot and improved my technique (shoulder injury be damned!) last year when Armen gave me a program specific to weightlifting. I'm excited to see the improvements that come from those of you who take these classes!
MaxCon - Tyler and I coached the inaugural MaxCon class on Tuesday and it was quite a departure from the usual format we follow in class. The half dozen short sprint-rest style workouts that we programmed seemed to hit their intended mark as a tough conditioning-specific class. If you are training for an endurance event like GoRuck or Tough Mudder, or just looking for another way to get your sweat on this class is for you! The pace was fast and kept everyone (coaches included!) on their toes. We're looking to develop deep lungs, powerful engines and a mindset that helps you conquer tough tasks by chipping away at them.
There is a lot of new stuff to try so we highly encourage you to give each of the different classes a shot and see for yourself how they compliment your overall pursuit of better fitness. As always, don't hesitate to give us your feedback on what you think of these new classes so we can further develop a program that best helps you achieve your goals!
All in a day's work: Jeff W juggling a kettlebell during yesterday's Skills Session!
A. EMOTM 12:
2 wall walks
4 shoulder taps
B. For weight:
unbroken hang snatch
*power or squat snatches are allowed
*must be unbroken sets, or you must start the set over again
*bar is only allowed to rest overhead or at the hang
*rest as needed between sets
Posted by Commish