AMRAP 9 MIN
10 KBS (80#/62#)
10 BJ (24"/20")
100 M Sprint
Rest 2 MIN
AMRAP 9 MIN
4 Alternating Hang Split Snatch (115#/85#)
4 Bar Muscle Ups
10 KBS (80#/62#)
10 BJ (24"/20")
100 M Sprint
Rest 2 MIN
AMRAP 9 MIN
4 Alternating Hang Split Snatch (115#/85#)
4 Bar Muscle Ups
BREAKING IT DOWN
“Learning from our past, analyzing for our future, and caring for everyone.”
Recently we sent out a survey to all members asking them for their opinions on how training has been going, what they would like see stay the same, and what they would like to see changed.
Our mission at Coast Range is to be an all-encompassing gym, where the best in the world workout side by side with the moms, dads, and grandmas. We continually strive to find new ways to push not only the elite of athletes, but also the weekend warriors striving to do a Tough Mudder or half marathon, as well as the mom and dad who just want to keep up with the kids and live a healthy, long life.
Having a team or individual make Regionals or the CrossFit Games and
having someone get their first double under both rank as highlights in
our gym!
After receiving the feedback from the survey, we took a long hard look at where we would need to go with our training and for all who participated in the survey, THANK YOU! You have helped us tremendously in seeing the path we must take to keep the elite athlete and the mom of four both continuing to see improvements in their fitness and health.
So what does that mean?
We had fifty six athletes take part in the survey. We learned that 98% of athletes polled feel the last cycle helped them fix some type of imbalance in their body, helping prevent future injuries.
“Learning from our past, analyzing for our future, and caring for everyone.”
Recently we sent out a survey to all members asking them for their opinions on how training has been going, what they would like see stay the same, and what they would like to see changed.
Our mission at Coast Range is to be an all-encompassing gym, where the best in the world workout side by side with the moms, dads, and grandmas. We continually strive to find new ways to push not only the elite of athletes, but also the weekend warriors striving to do a Tough Mudder or half marathon, as well as the mom and dad who just want to keep up with the kids and live a healthy, long life.
After receiving the feedback from the survey, we took a long hard look at where we would need to go with our training and for all who participated in the survey, THANK YOU! You have helped us tremendously in seeing the path we must take to keep the elite athlete and the mom of four both continuing to see improvements in their fitness and health.
So what does that mean?
We had fifty six athletes take part in the survey. We learned that 98% of athletes polled feel the last cycle helped them fix some type of imbalance in their body, helping prevent future injuries.
92.34% of athletes polled recognize that ROMWOD done regularly will help them with their health,
regardless of if they like it or not.
When asked why some people haven’t attended a ROMWOD class, the typical response was either “I
don’t feel motivated enough to go when it’s just ROMWOD” or “I have ROMWOD and can do that at
home”.
When looking into the next cycle, we received a few comments asking for “longer workouts”. I would like to take a moment to address this and the reasoning behind short, moderate, or long workouts in a training protocol.
We have three energy pathways our body works in. The Phosphagen pathway produces 100% of your max power and lasts up to 10 seconds in duration. Think a max effort 100m sprint or a one rep max olympic lift.
The second is the Glycolytic pathway. It can produce up approximately 70% of your max power output and lasts about 2 min, peaking at around 60 seconds. Think a max effort 400m sprint by a well-versed runner.
The third is the Oxidative or Aerobic pathway and it produces about 40% of your max power output. It does not crash and burn like our other two pathways. This would be more like an 800 meter sprint by a well-versed runner.
Work in any one of these pathways for too long and the Central Nervous System (CNS) will fatigue and over training can occur.
So how do we know if we are programming correctly? The picture below tells me we are on the right path. Test, make a well thought out training cycle, and then retest. Do that over and over again. It’s that simple and that complicated all at the same time.
Many people like the long workouts because they
sweat a lot and feel like they are burning calories. This
is great, especially mentally for the athlete, but not
always the best thing for the athlete.
Longer workouts put more strain on the body over time, not allowing the body to recover, if done too often. Short, intense sprint style workouts demand more on the cardiorespiratory system without the pounding of the joints and muscles, but also done too often can fatigue the CNS and lead to lower testosterone levels and higher cortisol levels (both bad). So what should we do?
When looking into the next cycle, we received a few comments asking for “longer workouts”. I would like to take a moment to address this and the reasoning behind short, moderate, or long workouts in a training protocol.
We have three energy pathways our body works in. The Phosphagen pathway produces 100% of your max power and lasts up to 10 seconds in duration. Think a max effort 100m sprint or a one rep max olympic lift.
The second is the Glycolytic pathway. It can produce up approximately 70% of your max power output and lasts about 2 min, peaking at around 60 seconds. Think a max effort 400m sprint by a well-versed runner.
The third is the Oxidative or Aerobic pathway and it produces about 40% of your max power output. It does not crash and burn like our other two pathways. This would be more like an 800 meter sprint by a well-versed runner.
Work in any one of these pathways for too long and the Central Nervous System (CNS) will fatigue and over training can occur.
So how do we know if we are programming correctly? The picture below tells me we are on the right path. Test, make a well thought out training cycle, and then retest. Do that over and over again. It’s that simple and that complicated all at the same time.
Longer workouts put more strain on the body over time, not allowing the body to recover, if done too often. Short, intense sprint style workouts demand more on the cardiorespiratory system without the pounding of the joints and muscles, but also done too often can fatigue the CNS and lead to lower testosterone levels and higher cortisol levels (both bad). So what should we do?
BOTH!!! And everything in between with a constant
check on form, data, and how our athletes are feeling
both physically and mentally. Where the tough part
comes in for me is making sure everyone is happy,
and as a family grows that becomes more and more
difficult. This is why we put out the survey and will
continue to do so periodically from now on.
Not only is it a fun way for all of us to have a say in what happens in the gym, but very insightful for me as your coach to make sure I’m doing everything I can to provide a fun, safe, and effective training environment for everyone at Coast Range.
So with that being said, please be on the lookout regularly for surveys coming your way and take the short time to complete them. The more people who do, the better look we get at what needs to be done at Coast Range to continue to make it better.
In closing, the goal is to make coming to the gym FUN! If this isn’t happening, then we are failing at our main job. We want to continue to foster an environment at Coast Range where you not only continue to see improvement in your health and fitness, but are excited to be there as well! Just like our energy systems we operate in, it is also important for us to have balance in our every day lives. Being the only gym I know with an official “Drinking Team,” I’d say we are doing okay on that front (follow them on Instagram if you aren’t already! @coastrangedrinkingteam)!
Thank you everyone for your help in making Coast Range the best family in the world and a pretty cool gym too! Time to train!
- Your Coast Range Coaching Staff
Not only is it a fun way for all of us to have a say in what happens in the gym, but very insightful for me as your coach to make sure I’m doing everything I can to provide a fun, safe, and effective training environment for everyone at Coast Range.
So with that being said, please be on the lookout regularly for surveys coming your way and take the short time to complete them. The more people who do, the better look we get at what needs to be done at Coast Range to continue to make it better.
In closing, the goal is to make coming to the gym FUN! If this isn’t happening, then we are failing at our main job. We want to continue to foster an environment at Coast Range where you not only continue to see improvement in your health and fitness, but are excited to be there as well! Just like our energy systems we operate in, it is also important for us to have balance in our every day lives. Being the only gym I know with an official “Drinking Team,” I’d say we are doing okay on that front (follow them on Instagram if you aren’t already! @coastrangedrinkingteam)!
Thank you everyone for your help in making Coast Range the best family in the world and a pretty cool gym too! Time to train!
- Your Coast Range Coaching Staff
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