Good luck at Regionals this weekend Colin! Full effort, full victory!

DO YOU KNOW THESE PEOPLE?

WELCOME NEW WCSC MEMBERS!

Here are the new clients that became members of our WCSC family this week!

We’d like to welcome you publicly, and wish you all the best!

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Benchmark Alert!
Monday’s Benchmark will be….

Annie
50-40-30-20-10
Double Unders
Sit Ups

UPCOMING EVENTS
Mark your calendar for the following events held here at WCSC!

“Weekend Warrior Rumble!”
Saturday, June 15th @ WCSC

ROPE CLIMB ALERT: Friday May 17th- we will be climbing. Wear pants, bring tall socks or something protective.

written by Colin Jenkins

I have been training with CrossFit non-stop for over 6 years, and I am still being completely obsessed over it. There is just something so in-depth about it, so many factors to consider, and so many variables to study when creating a program to develop a fitness that is so broad and inclusive.

Whereas in most sports, athletes must learn 1 or 2 gears across a small number of modalities, CrossFit require LOTS of different gears consisting of a much wider assortment of movements. Take Soccer or Basketball for example. You need to jog and sprint on your feet for a set amount of time (and be able to kick HARD, and throw some shoulders). In terms of Strength & Conditioning, that’s about it. The sport is technical for sure, but in terms of the strength and conditioning aspect, simple to train for.

Now consider CrossFit. A test in the sport might take 3 seconds, 90 seconds, 5 minutes, or 90 minutes (oh yes…just wait) and it could consist of running, rowing, wall balls, pull-ups, power cleans, or any combination of any functional movement you can think of! All of these modalities require different levels of pacing, regardless of the time of the test. Even just changing one factor such as the weight on a barbell can change everything on how you need to pace yourself.

When we train at our facility, most times we are not asking you to go with 100% intensity. We need to train smarter, build our capacity, and learn much more about our bodies and engines in the process. This is why you’ll see some days labeled as “Training” and some as “Testing”. During “Testing” days, we expect full effort of our athletes.

I understand how difficult it can be at first when we ask you to do repeats at 50%, 80%, 97% effort, or anything in between. You may not even understand what different levels of pacing feels like yet since many of us are so used to going 100% on the clock each and every day. That’s alright. Don’t worry. You will become better at training and more disciplined over time. Some movements or combination of movements may be more difficult to learn how to pace than others (thinking too long about how to pace your Double-Unders may just blow your mind!). If you end up going to fast, and not maintaining throughout the session, that’s not a big deal. Just make sure to then take that experience and use the learnings from it for the next session.

Fitness is a life-long pursuit. Use each session as a learning experience, and you will gain tremendously from it. Learn to use and develop your different gears. It will take your fitness to another level.