6413 Burden Blvd.
Pasco, Washington 99301
(509)412-1175

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Lite Programming 19th and 21st

Monday

00:00 – 10:00

10 pushups

10 lunges

jog 100m

10:00 – 20:00

:30 plank right

:30 plank

:30 plank left

30 cycle crunches

20:00 – 30:00

4 burpee box overs

6 pullups

run 50m

30:00 – 40:00

8 burpees box overs

12 pullups

run 100m

Thursday

Partner WOD

00:00 – 10:00 ( I go / You go)

100m sprints

10:00 – 20:00 ( Individual )

:30 iron cross hold

10 leg lifts

20 penguins

20:00 – 40:00 ( I go / You go )

run 800m

20 pushups

20 wall balls

 

Programming September 18th – 23rd

Programming for this coming week gang! I will have a neighborhood route mapped out for the 5k on Monday for you or you are welcome to run the 400m route. On Fridays deadlifts work up to what you feel is a good first set of 5 and then add weight each set as long as form remains intact. Make sure you are taking at least 2 minutes rest between each set bare minimum. Keep the warm-ups tight and moving along. Looking forward to this training week with you all and lets kick some ass!!

Monday
Warm-Up
couch stretch 1 minute each side
pigeon pose 1 minute each side
ankle dorsiflexion 1 minute each side
10 air squats
3 x 100m sprints
WOD
Run 5K

Tuesday
Warm-Up
4 minutes of:
5 reps of squat therapy
5 barbell shoulder press
5 barbell front squats
then 4 minutes of: (short distance of gym)
buttkickers
high knees
grapevines
WOD
Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24/20

Wednesday
Warm-Up
8 minutes of:
jog 400m
then amrap
2 strict pullups or 4 ring rows
4 air squats
6 pushups
WOD
For time:
100 Burpee pull-ups

Thursday
Warm-Up
2 minutes of double under practice
then amrap 6 minutes of
6 oh walking lunges with plate 25/10
12 situps
6 wall balls
12 kick up to handstand or 6 wall climbs
WOD
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

Friday
Warm-Up
couch stretch 1 minute each side
pigeon pose 1 minute each side
run 200m then
2 rounds
10 barbell good mornings
10 barbell back squats
10 barbell straight leg deadlift
WOD
Deadlift 5-5-5-5-5 reps

Saturday
Warm-Up
TBA
Team WOD
Lift Up Autism Event

Lite Programming Sept. 12th & 14th

Tuesday 

00:00-10:00

jog 50m

5 pushups

7 situps

9 squats

10:00-20:00

20 cycle crunches

:30 plank

20 situp to v-up

:30 plank

20:00-40:00

run 200m

10 box jumps

15 russian kb swings

Thursday

00:00-10:00

5 wall balls

run 50m

10 burpees

run 50m

10:00-20:00

10 gator taps

20 flutter kicks

40 penguins

20:00-40:00

8 goblet squats

10 kb push press

run 400m

 

The Mop and Consistency

I had a great conversation today with one of my athletes. The reason for this conversation may surprise you but I felt it lent the opportunity for an observation. This athlete was dealing with a dilemma of whether to continue their membership with us or start a membership with another program that they had recently tried. The reason for the dilemma is that they enjoyed the workouts there as well but loved coming to our gym because this is where they got their start and truly enjoyed the coaching, the workouts, and atmosphere. They also expressed that we ignited their true passion for fitness where it had not existed before! I consider all of these things definite wins for our gym and the athlete!

The other program they have come to enjoy is closer to home or work and convenience is most definitely something that comes into play when making such decisions, albeit not necessarily a primary one. In the end we had a good discussion about options, choices, and what would benefit them most. After all it is still about them, always has been, if its not then we are in the wrong business.

After we concluded our brief dialogue I went back to cleaning the gym as I often do every Saturday after classes. As I was mopping the floor a thought came to me that has visited me several times in the past: consistency. With the exception of a brief period of time where I had someone come in to clean the floors I have consistently mopped the floor on Saturdays or Sundays. During each time I mopped the floor I listened to my favorite music in the background and it allowed me some quiet time to reflect on the previous week or just zone out and not think at all. Regardless of my thought process one thing remained consistent: the schedule and the mopping.

I always told myself that every time I mopped that floor that I was creating an environment safe for my community. Every time I mopped that floor I was preparing for another day, week, or month, during which time a life or lives could be changed by those who walked on or worked out on its surface. The consistency in mopping rewarded opportunity and growth.

I stick to the mopping because I know one day this gym and others will be the better for its simple mundane task. My point in relating this to training is this: How do we ever truly know what true training potential we could have if we are constantly starting over with the next new program? Don’t misunderstand me its not necessarily the new programs fault as I’m sure it holds merit. The issue I bring to bear is that if we are always starting over every 3,6, or 12 months with next new thing then we are always just beginning again and again and never truly reaching virtuosity or mastery. Reaching training potential takes dedication and consistency and is oftentimes not an easy road to walk. So the next time you think about starting over remember the mop and keep it in mind what it’s consistency in usage can bring to the table.

Programming Sept. 11th – Sept. 16th

Another great week of workouts in store for you ATCF!!! Be prepared, come prepared, and let’s dig deep for it this week!! All workouts are courtesy of the CrossFit mainsite yet again!!!

Monday
Warm-Up
10 minutes of
run 200m
15 jumping jacks
12 mountain cimbers
9 boot strappers
6 beat swings
WOD
21-15-9 reps of:
225/155 pound Deadlift
135/95 pound Overhead squat

Tuesday
Warm-Up
10 minutes of
5 barbell deadlifts
5 barbell front squats
5 shoulder press
5 burpees over the bar
jog 50m
WOD
For time:
185/125 pound Clean and jerk, 30 reps

Wednesday
Warm-Up
8 minutes of:
run 400m
then in remainder of time
3 pushups
4 beat swings
6 wall balls
WOD
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday
Warm-Up
8 minutes of
10 pvc pass thrus
8 pvc oh squats
6 knees to chest
4 burpees
WOD
Three rounds for time of:
100 meter Walking lunge
Handstand walk 20 meters
50 Kettlebell swings, 53/35

Friday
Warm-Up
8 minutes of:
10 barbell shoulder press
10 barbell back squats
5 burpees over the bar
run 100m
WOD
“Adrian”
(will post video for reference)
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box

Saturday Team WOD
As MF pairs:
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
20 Power cleans, as a team, 135/95
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
15 Power cleans, as a team, 155/110
40 pull-ups, or 30 T2B, or 15/10-cal. row/bike
10 Power cleans, as a team, 185/125

Lite Programming Sept. 5th & 7th

Tuesday

00:00-10:00

6 lunges

12 pushups

jog 100m

10:00-20:00

1 minute plank

10 situps

:30 side plank left

10 cycle crunches

:30 side plank right

10 penguins

20:00-40:00

15 wall balls

10 burpees

200m run

Thursday

00:00-10:00

20 jumping jacks

15 squats

10 kb push press

10:00-20:00

:30 superman flutter kicks

10 situp to v-up

20:00-40:00

100m farmers carry

10 box overs

5 pullups or ring rows

 

Programming Sept 4th – Sept 10th

Programming for this week ATCF!!! Due to the overwhelming positive reviews of this  past weeks training we are continuing with a second week of CrossFit main site programming! I have seen some great coaching and plenty of light bulb moments from you guys and that is what good quality instruction provides! Let’s keep this momentum going and I AM SO EXCITED TO SEE ALL OF YOU PROGRESS!!!!

 

Monday
Warm-Up
8 minutes of
jog 50m
3 burpees
6 wall balls
9 mountain climbers

WOD
“Manion”
Seven rounds for time of:
Run 400 meters
135/95 pound Back squat, 29 reps

Tuesday
Warm-Up
4 rounds of Cindy
5 pullups or beat swings
10 pushups
15 squats

WOD
Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

Wednesday
Warm-Up
8 minutes of
run 400m
10 mountain climbers
8 pvc pass thrus
6 pvc oh squats

WOD
For time:
95/65 pound Thruster, 100 reps

Thursday
Warm-Up
couch stretch 1 minute each side
10 burpees
then short distance of gym
2 rounds
butt kickers
duck walks

WOD
For time:
Row 500 meters
50 Wall ball shots, 20/14 pound ball
Row 400 meters
40 Wall ball shots, 20/14 pound ball
Row 300 meters
30 Wall ball shots, 20/14 pound ball
Row 200 meters
20 Wall ball shots, 20/14 pound ball
Row 100 meters
10 Wall ball shots, 20/14 pound ball

Friday
Warm-Up
8 minutes of
run 100m
4 strict pullups or ring rows
6 pushups
8 hollow rocks

WOD
Four rounds for time of:
15 foot Rope climb, 3 ascents
30 Push-ups
30 Sit-ups

Saturday Team WOD
RX Teams of 2: I Go/You Go
10 rounds for time of:
15 Walking lunge steps, carrying a 95 pound barbell in the front rack position
30 Double-unders

Scaled Teams of 2: I Go/You Go
10 rounds for time of:
15 walking lunges
30 jumping jacks or 60 single unders

Lite Programming August 29th & 31st

Tuesday 

00:00-10:00

2 burpees

4 wall balls

6 pushups

jog 200m

10:00-20:00

10 leg lifts

10 cycle crunches

1 minute plank

20:00-40:00

6 russian kettlebell swings

8 goblet squats

10 kb push press

run 400m

Thursday

00:00-10:00

20 jumping jacks

10 lunges

5 pullups or beat swings or ring rows

10:00-20:00

8 gator taps

16 penguins

:30 iron cross

20:00-40:00

run 800m

30 squats

15 hr pushups

10 hollow rocks

Musings from Level 2 Training

I recently had the opportunity to attend the CrossFit Level 2 seminar in Seattle at CrossFit Belltown. To say it was a great experience would be a massive understatement and I would like to share with you why. First off lets discuss what the Level 2 seminar is:

What is the CrossFit Level 2 Seminar?

“This course is ideally suited for any CrossFit trainer serious about delivering quality coaching. Students enhance their understanding of the CrossFit methodology, program design, and implementation, and they advance their skills while coaching others in movements and workouts. Students need to come prepared to be heavily engaged; each leads individual and small-group training sessions, and classroom sessions are discussion-based. Peers and instructors provide feedback and evaluation.” (source: CrossFit Training)

There you have it in the most simplistic of terms, however, simplistic it was not. As always I am in awe of the Seminar Staff from CrossFit HQ. For this particular seminar I was reunited with my Level 1 Coaches Kurtis Bowler (Rainer CrossFit), Jesse Ward (Lynnwood CrossFit), Nadia Shatila (CrossFit Belltown), along with Dan Hollingsworth from Kitsap CrossFit.

I knew Day 1 was going to be an interesting day because I got up at 3am and drove straight to the seminar from home. I knew it was going to be a long day but hey, since when isn’t it? Once the seminar began I immersed myself in the lecture portion. The “AHA!” moments began to unfold as multiple years of training experience began to be shared among the group. It was rather invigorating and everyone quickly dove in, which was awesome considering most classes don’t begin to meld well until day 2. To say it was a well-versed crowd would be an understatement, yet we were all there to submit ourselves to a weekend full of critiquing both by our peers, and by the seminar staff.

At the moment of break out sessions, we were separated into a group with about eight others.  We each then took turns instructing each other on how to perform one of the nine foundational movements of CrossFit. During this time our Seminar Staff Coach would be providing critique. Blunt, straight forward critique. To say they broke us down and built us back up would be an understatement and we each took our training in stride as we knew it would only make us better. Always maintain an open mind and be coachable right?

However, I can safely say, I feel it was the best seminar I have ever been to. Not only was it great to be critiqued on my coaching abilities, but it brought me back to my original CrossFit roots and reminded me what CF was all about and why I originally fell in love with this methodology and sport. Below are my key take aways from such a great seminar:

  1. How do you know your programming is working?
    This question was asked and nobody could answer it. Sure we all thought our programming was good, but what made it good? The answer, was simple, what kind of results does your programming produce? Are the members improving? Are they losing weight? Putting on lean muscle? I have heard far too many times somebody say, “Yeah that gym over there, I went there once and the programming was great.” Oh really, one session huh? You must’ve gotten some amazing results from that one time. The fact of the matter is that it takes consistency to reap the benefits of a program, so try to stay focused on one, let the results come around with time.
  2. Don’t settle for anything less than what you WANT from your athlete.
    Too many times we settle for “okay”. As a quality trainer or coach that is not good enough. Be relentless in your pursuit to help others achieve virtuosity and infect them with a desire to become the BEST they can be.
  3. When you are in front of a class then be prepared to explain the why behind the training.

We should always be prepared to explain to our athletes the why behind a movement standard, progression, or modification at any point. Glazing over a workout and simply stating this is what we are going to do is not coaching, it is administering. If routine is the enemy and we hold fast to that principle then simply standing before a class and reading the whiteboard to them without any substantial explanation or coaching behind it is not acceptable. EVER.

I have to say that training with and leading my peers through workouts and movement standards reignited my passion for this sport all over again and I am excited to bring the passion to everyone at ATCF. I have seen just in the past few weeks so many of you make amazing leaps of progress just by having more time to spend with you during class to find those “AHA!” moments.

I have always considered myself a lifelong student. If you are a professional athlete, you better stay sharp and continue to improve. If you are a teacher, you better stay up to date with new techniques. And if you are an instructor like me, the learning is never over.  As for myself, our coaches, and this gym, we will always keep the promise to our members to continue improving and polishing our craft to bring you the best quality training possible!!

CrossFit is indeed for everyone…at any time…at any age…no matter the circumstance…now let’s get back to training gang!!

Coach Shane