Welcome to the start of a brand new week! This is is going to be a fun week.
So you may notice this calendar is looking fuller and fuller. There is so much going in the Sporthalle.
One of our new programs is Sporthalle Bootcamp.
This is 45 min High-Intensity Interval Training workout. It is not your everyday boot camp.
But for the month of January New Braunfels CrossFit -Sporthalle members can come for FREE.
Come try one out!
Blog Post of the week.
n=1: See yourself as an experiment.
In scientific experiments, “n” is typically used to define a sample size or the number of participants in a study. In order for a study to be statistically significant, you have to have a certain number of participants or a big “n.” This is what makes much of health research you see reliable, that a certain number of participants had similar results, so we, as a public, can hypothetically generalize these results to ourselves. However, today, I would like to challenge that. You see, we are all actually part of our very own mini-experiment. You are your own science project, and in this study, n=1.
You have been involved in this study for years, actually your whole life. That summer you joined a running club and hated it, you just gathered information, created a data point. That diet you did that made you gain 5 pounds and made your stomach rumble. Another data point. That program you did that added 60lbs to your squat? I think you catch my drift.
What you have to figure out is what the goal of this experiment is. What are your hypothesis and expected outcome? Your independent and dependent variables? (Is that middle school science class coming back to you? I hope so!)
Sometimes our experiments are simple trial and error, or “guess and check.” Other times, we have a well developed hypothesis and expected outcomes (like when you said you would eat only meat and veggies, and drop 20 lbs).
By trying different things and having varied experiences, you can really make the most out of your training, and, if you think about it your whole life (not to get too deep on you… but think about dating and marriage, what kind of crazy experiment was that? Right?)
By trying different things, you can end up finding not only what you are good at, but also what you are great at. CrossFit does a pretty good job of exposing people to many different physical disciplines: power-lifting, Olympic lifting, gymnastics, endurance. Maybe you start CrossFit and realize your talent is in Olympic lifting. Then great, how about doing an Olympic meet? Realize you can outlast anyone in those chipper WODs? Why not train for a mini-triathlon or a half marathon?
I’m not saying that Crossfit is “the way the truth and the life,” but it does do a great job of putting people into physical disciplines that they might not normally be exposed to. (Like really… I would never do handstand walks in any other context, I’m not training to rob an art museum or anything).
Having some exposure to other things is great. How can you find out if you are good at something if you’ve never tried? Powerlifter A.J. Roberts has a great quote on this, “Train to your weakness, but compete to your strength.” I hate to run but I still do it, I know it’s good for my cardiovascular system, lung capacity, etc. Am I going to run a competitive marathon? Probably not (unless you mean a Netflix marathon! Orange is the New Black anyone?!) But I may train up to compete in some Olympic lifting competitions in the next year, I know what my personal strengths and weaknesses are, and also what I enjoy. Sometimes simply enjoying something is just as important, if not more important, than actual natural talent.
The wide world of sports, health, and wellness works on broad generalizations. It works for “most people most of the time” because that’s the really only way it can be taught. Years ago science said fat was the devil, now fats are back in, while carbs and sugar are on the outs. This information is based upon thousands of participants in research studies, and yes, it can be useful to you in your own experiment, to give you a starting point. But just because that girl at the gym eats ice cream every day and still has abs doesn’t mean that it’ll happen for you, or just because science says carbs will make you fat, doesn’t mean you can’t enjoy a chocolate covered coconut doughnut every now and then.
You are running your own study, your own experiment. You control the variables. (Well most of them, you can only work with what you’re given, I can’t make you taller.) And until you try different things, different training methods, different outlooks, different nutrition plans, you won’t find what makes you happy, and in turn, healthy. Remember, n=1, so go ahead, start experimentin’!
(This is a repost of an article from 2015 written by Logan Christiansen )
MONDAY, JANUARY 15th
15 Deadlifts (185/135 lb.)
21 Wall-Ball Shots (20/14 lb.)
24 Wall-Ball Shots
27 Wall-Ball Shots
21 Wall-Ball Shots
24 Wall-Ball Shots
27 Wall-Ball Shot
Hip bonanza today! In each round, the reps for each movement increase by 3. The loading for the Deadlifts is set as light-moderate, and
for the Competitors, the load for their GHD Sit-ups is also set to light-moderate. The Wall Balls are also light. So, even though it looks like
a lot of reps on paper, the total volume is only 54 Deadlifts, 63 Sit-ups and 72 Wall-Ball Shots, all using light loads. The goal is 10-15
minutes to complete.
TUESDAY, JANUARY 16
Today, the intention is to go as heavy as possible, maybe even get a new 1RM. It’s been awhile since we’ve done 5 sets of 1 of squats.
Spend the majority of the workout dedicated to hitting good numbers on these and if there is time left at the end, athletes can perform the
WEDNESDAY, JANUARY 17
Min 1: 25 Kettlebell
Min 2: 15 Parallette Pass-Throughs
Min 1: 15 Kettlebell Swings
Min 2: 15 Parallette Pass-Throughs
Today we have a simple monostructural/gymnastics couplet with a shorter time domain: 10 minutes. This one is designed to get everyone
breathing heavy and relying on aerobic capacity and strength endurance. Each round is 2 minutes. The first minute, athletes will perform
the prescribed amount of swings, and the second minute, they’ll perform the prescribed amount of Parallette Pass-Throughs. There is no
rest between rounds, only whatever time is remaining after each movement is completed.
THURSDAY, JANUARY 18
NEWYOU RXD FITNESS
One-Arm DB/KB Front Rack Squats (each arm)
Burpee Hanging Knee-tuck Up
One-Arm Dumbbell Front Rack Squats (each
Mid-week (well, sort of) shoulder blaster. The Squats combined with the Burpees is going to have an
interesting effect on your shoulder stability!
FRIDAY, JANUARY 19
8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)
AMRAP 10 min.
10 KB Swings
AMRAP 10 min.
Today is a heavy met-con day. We try to include at least one workout per week with a heavy load,
Today is a simple Push/Pull Couplet with the heavy part being the KB Swings.We love them.
Great job you made it all the way to the end.