10/2 Technique Tuesday

Allison and John climb the tall ropes. 
Congratulations! You all survived our September Beyond the Whiteboard Level UP Challenge. Congratulations to Ker​ri Strasheim for winning! She increased her Fitness Level by 31 points! What was her secret? She is consistent at the gym and she logs her scores. Kerri has logged 100 workout days in the past 5 months. She averages over 12 days per month in the gym and I see her logging her hikes and walks on the weekends. 

Kerri's BTWB Programming Analysis

You can see from her Beyond the Whiteboard programming analysis that her workouts are skewed slightly towards weightlifting (squats, presses, deadlifts and the Olympic lifts) with the remaining split pretty evenly between gymnastics movements and monostructural (running, rowing, biking, and jumping rope, e.g. CrossFit "cardio".) 

Kerri's pie chart looks exactly like we want our gym programming to look like. We know that if you're stronger all of life's activities are easier, so we have at least one heavy lifting day and we pick up, push, pull and carry weighted objects regularly. The rest of our weekly and monthly programming is designed so that you get as many conditioning stimuli as possible. Our workouts are constantly varied and high intensity. We've seen this style of programming work for so many of our clients, and especially so for the ones who are exposed to it at least 3 times a week. 
Now that the September challenge is over, we will do a short deadlift cycle to get you all ready for Night of the Living Deadlifts on October 27th, and we will refocus on specific skill work like rope climbs, pull-ups, ring-dips, muscle-ups and pistols. Today's workout is a reflection of that refocus. Good luck and remember to wear your tall socks today. 

Click Here for The WOD