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Mechanics, Consistency, Intensity
Resilience CrossFit's primary mission has always been to help our members get strong and healthy for the rest of their lives, while having fun along the journey. Our primary service to help people reach and exceed their health and fitness goals is providing top notch programming and coaching. Over the past 6+ years, our programming has gone through various phases, primarily because of who has been the direct mastermind behind the programming at the time. Most recently, Jon Moreno has been putting his twist on RCF's programming to help us all continue to make physical and mental progress.
Jon took the reigns about 3+ months ago now, and we thought it would be a good time to reflect and review what we've experienced in our recent past, and discuss what we can expect in the near future with regards to our programming (in layman's terms at least, so as not to get too geeky). Here we go!
For the first few months, I wanted to take a step back from the usage of barbells in conditioning workouts. I love barbells, and I know personally how effective they are in conditioning when executed properly. However, I feel that a lot of the time they can have a negative affect on a workout as far as intensity goes when the technicality of a movement gets in the way.
So the goal of the first few months was to utilize the barbells in strength pieces to allow everyone to build, and fine-tune, their mechanics and build strength properly. The conditioning pieces have focused on the combinations of more gymnastics (body weight), pure cardio, and KB/DB/Strongman/etc. movements so as not to detract what we just worked on with our barbell work in our strength pieces. These types of "simple" movements combined in long, short, and interval time domains, yields great results on someone's ability to breath, move, and pace. And so that has been my hope up to this point, is that people have noticed that their overall, pure conditioning has improved and they feel like their wind is with them a little more.
With that said, as we come up on almost the 4 month mark, we will begin to see a little more barbell movements sprinkled into the conditioning workouts in the upcoming months. My hope is that as we re-introduce the barbells into the conditioning pieces, that people can rely on improved form and technique and have better lung-capacity to push a little harder, while staying safer/healthier.
I absolutely love this approach. I know I've stated this many a time over the years, and it is actually what CrossFit HQ preaches in their CF Level 1 course: Mechanics, Consistency, Intensity. Meaning work on your mechanics of the movement first, then when you can show proper mechanics consistently over many many repetitions and your efficiency is fluid, then, AND ONLY THEN, can you add intensity in performing that movement. This is the method and approach you should take when thinking about performing ANY movement. (I will refrain from going on a rant/tangent here now, but this is a HUGE message)
So I want to finish this post by thanking Jon for taking the time to elaborate on his vision for our programming for all of us. Hopefully you enjoyed the quick read and getting a better understanding for what's going on with our programming currently.
I hope to make more posts like this in the future, whenever we have a new focus in our programming, to keep everyone informed. I think messages like these will help everyone be able to understand the "why" behind some of the things we are doing, and also be able to explain to others the Resilience method to our madness.
That's all for now. Stay Strong and Be Resilient Fam!
Hey guys! I’m very honored and excited to be doing all the programming related to Resilience CrossFit. I thoroughly enjoy being the reason why you feel like puking after a workout, so don’t hesitate to tell me you hate me, haha.
I wanted to take a little time to explain the programming and briefly describe some ideas behind it. Please don’t hesitate to reach out to me and ask any questions or voice any opinions. I fully welcome it!
For the most part you will see 4 week cycles on certain movements such as Deadlifts, OH pressing, and Squatting. This is to ensure that you are getting time to properly and effectively practice certain ranges of motion while getting variance of movement.
Olympic lifting will vary weekly. Each week will differ between the clean, snatch, and clean + Jerk at some point. You can expect both power and squat movements; and also expect those movements that weren’t performed for strength to be in the conditioning to work on barbell cycling as opposed to strength.
Gymnastics will be present in variance. It’s good to work on those movement in both skill and conditioning efforts.
Conditioning will be as varied as possible weekly. You will bounce between classic CrossFit couplets and triplets, shorter sprint intervals, longer endurance intervals, chippers, partner workouts, and of course hero/benchmark workouts. We want to be efficient in all different styles of workouts and time domains.
The “Fitness” tier of the programming will provide everyone with a little more basic strength and conditioning work. We will break down the movements of the day to the bare bone, and often have them without any Barbell. This track will be the most beneficial on high skill/lifting days.
The “Competitor Add On”. I want to make sure everyone knows this isn't just for “Competitors”. The entire purpose of this piece is to simply add some daily volume if you have the time for it. These pieces will vary weekly and flow into the overall program. They will consist of strength, gymnastics, and endurance pieces that last anywhere between 10 and 15 minutes. They will be challenging and higher in skill/weight. Please make sure if you choose to hit these that you can do so with intensity.
On another note, I’m sure many of you have noticed the similarity in the Bootcamp programming to the CrossFit programming. These two programs will match up on movement patterns most days. This is because we want our members to be able to safely take any class they prefer. The goal is to avoid too much of a certain movement pattern, like doing push presses, Wall Balls, and Thrusters 3 days in a row because you went to a mixture of CrossFit and Bootcamp. If you feel the need to do something extra take a peak at the Add On we will have for most days and scale appropriately if need be.
Always remember that volume doesn’t get you more fit, the intensity in which you attack workouts with does.
The JumpNRope Clinic will be happening on Sunday 10/15 from 9-11am. We still have room for 2 more participants. The cost is only $50 and this group is amazing. If you are interested and have not yet registered you still have a chance. All you need to do to register is click here. They will help you to tighten up your technique, obtain DU's, or increase the amount of DU's that you can do efficiently.
The Dynamic Duo competition is back! To get all the details go to the Dynamic Duo website. You can also follow the action at the event FaceBook page. Make sure you sign up soon so you can take advantage of the early-bird special. You don't want to sit on the sidelines for this amazing event!
Carly will drastically improve your Olympic Lifting skills!!
The summer program runs from 6/21 to 8/20 and it is ideal for athletes of all experience levels.
Go to the Olympic Lifting page by clicking here to get more info and to register.
Come and join the CFR ladies for a WOD and some wine! All are welcome. Feel free to bring a friend.
NEW THIS LADIES NIGHT: Athletic Clothing Swap!! Please bring your GUC or EUC athletic clothing and after the WOD we will have a clothing swap. Bring at least one item or 100. All items will be up for grabs by anyone - so only bring items you are willing to part with! Any left over items can be reclaimed or we will donate them to Big Brothers Big Sisters.
Please click here to register.
Good news!! Resilience will be running a 7 week program for the Kids this summer. Here are the details:
If you have questions or would like to register please send Jamie Weeden an email (firstname.lastname@example.org)
Managing the Battle Between Good Inflammation and Inflammation… Cortisone and NSAIDs
By Dan Osuch (Orthopedics New England in Natick)
(To see Dan's introduction video please click here...)
What follows is not necessarily a full and thorough medical review, but instead a useful synopsis of how I think about musculoskeletal pain, and how/when non-steroidal anti-inflammatories (NSAIDs, e.g. ibuprofen, naproxen, etc.) and cortisone injections are useful.
Inflammation can be our friend, and it can be our foe. In the setting of normal muscular training/post exercise soreness, or post injury, our body initiates the inflammatory cascade to facilitate healing. This inflammation may cause swelling and pain, cues to the body that it needs time to heal (from an evolutionary perspective, this is actually useful). These are examples of “good inflammation”, and I generally recommend against NSAID use and cortisone in these situations, as stopping this inflammation may actually be counterproductive. However, at some point, good inflammation, can become chronic and “bad”, causing pain without really fixing the underlying problem. I most commonly see this in the setting of arthritis, bursitis, and tendinitis. In these settings, it may make more sense to use NSAIDs and/or cortisone to decrease the bad inflammation and alleviate pain. Sometimes it is difficult to figure the difference between good and bad inflammation/pain, and that is where the help of a professional (physical therapist, sports medicine doc, etc.) can be helpful. The causation of the inflammation is also important to explore, to get a better understanding of how to achieve a more long-standing solution.
NSAIDs and cortisone are generally pretty safe, but are not completely medically benign. Chronic NSAID use has been linked to gastrointestinal ulcers, cardiac disease, high blood pressure, and kidney disease. Repetitive and nonselective cortisone injection can cause tissue deterioration and impact/delay the normal healing response. Therefore, as with anything in life, I consider these medicines useful in selected situations and in moderation. They should also be used in conjunction with things that are considered to be safer interventions (rest, ice, compression, elevation, activity modification, physical therapy, etc.). Furthermore, I often tell people in the office that NSAIDs and/or cortisone are the short term solution, but we also need to understand the underlying causes of the problem to make changes for the long term solution. Often, the problem stems from overtraining and/or poor movement patterns, which is where rest, activity modification, and physical therapy are very important to helping fix the problem. If someone has a true anatomic problem (e.g. a rotator cuff tear), then surgery is an option as well, though I prefer to leave that as a “last resort”.
With all of that as a background, here is my general philosophy on NSAIDs and cortisone: If a problem appears to be more of the bad inflammation category, rest, ice, gentle stretching/mobility work, and modified training are the foundation to recovery. NSAIDs are an important part of the treatment program provided they are used with consistency at reasonable dosing for a relatively short period of time (7-10 days). I usually recommend people try naproxen 220mg tablets, 1-2 tablets twice a day, always with food in your stomach, for 7-10 days. This is easiest to do after breakfast and after dinner to minimize stomach ulcer risks. Putting the pill bottle behind the sink is a great way to remember too (assuming you clean up your own dishes of course…). The consistency is key to decrease the inflammation more thoroughly, as intermittent NSAID use is less likely to be effective. If someone has performed this NSAID trial and the problem still persists, that’s when cortisone may be an option. Cortisone is a potent, locally delivered (i.e. injected with a needle ideally where it’s needed) way to decrease inflammation. Cortisone injections can be both diagnostic (any response helps to localize the source of the pain) and therapeutic (they provide long standing relief). It is generally safe to repeat cortisone in the same location after 4-6 months, although if people are in need of the injection with some regularity, it is my opinion that we need to take a harder look at the underlying problem or diagnosis.
There are also a number of interventions thought to promote “good inflammation”, but that is a topic for another post.
CFR APPAREL is closing on 5/16 so be sure to get place your orders today. Don't be the only kid on the block without the cool new swag.
- Here is the link to the store with the Masters Shirts
- Here is the link to the store with other CFR Shirts
CFR has decided to sponsor a Trail Race & CrossFit Challenge on Saturday 6/3 that is very unique and extremely exciting. We've created a series of CrossFit workouts that will go at the end of a 5k-trail race in Ashland State Park. The CrossFit workouts are exclusively for CFR members.
You can click here to see details about the trail, the event, and the charity to which all money will go (Boston Children's Hospital League).
To see the awesome CFR WOD's please click here.
Participants will run the 5k trail race and then will complete the WOD's as a team of 3. This is not a race!! This a community field trip for CFR members (of all experience levels) that will be an unforgettable experience.
TO REGISTER PLEASE CLICK HERE
We will be hosting a 2 hour Power Lifting Clinic on Saturday 4/8 from 10:30am to 12:30pm. Eric Kupperstein will provide basic instruction on the squat, dead lift and bench press. You won't want to miss this! Here are the details:
TO REGISTER PLEASE CLICK HERE
CFR’s 2017 Nutrition Challenge Update – 1.9.17
Are you looking for all of the Nutrition Challenge information?
99% of what you need to know should be found on this web page, so please check it out:
The challenge officially starts on Monday, January 9th! Here we go!
What you should have done by now, or be doing within the next couple of days?
TRAVEL WODs FOR PEOPLE
SOME DIETARY GUIDELINE CHOICES
How do I use the tracking sheet?
Olympic Lifting Clinic: 8-Week Program
Are you new to Olympic lifting but would love to learn the basics?
Do you already do Olympic lifting but really want to elevate your game?
In either case, we have an 8-week program that will be ideal for you. We’ve hired Carly Mauch to run an 8-week Olympic Lifting clinic from 1/18 through 3/12. Carly is truly one of the most effective coaches that you'll ever work with and she is still the US Collegiate record holder for the C&J.
This clinic is ideal for athletes of all experience levels.
Here are the details:
Limited space is available so please act quickly.
Preparing and Protecting Your Shoulders
Dan Pope is a Doctor of Physical Therapy at Champion Physical Therapy. He will be doing a presentation at CFR on how to avoid shoulder injuries.
Date: Saturday 1/28
Time: 10:15am to 11:30am
Audience: All Members and Coaches
Location: CFR Box
Here is the outline for his presentation:
Dan’s resume can be found at the attached link: https://championptandperformance.com/about-us/#team
To reserve a spot at this presentation please HERE