Sunday Showdown: How do I choose my weights?!

You’ve read the blog posts and you are ready to put yourself out there and snatch and clean and jerk your heart out at our Sunday Showdown on Sunday, April 28th at 12 pm to raise money for Open Arms of Minnesota. Sweet! We love lifting at Crossfit Sabertooth!

Now you may be asking yourself, what weights should I choose for my lifts? In Crossfit classes and competitions, you often have time to make multiple attempts at increasing weights and re-try missed attempts. Part of the challenge of an Olympic lifting meet is you get only 3 attempts each at snatch and clean and jerk.

One way to approach these weights would be to come up with 3 numbers for each lift: one you KNOW you can make, one you THINK you can make, and one you HOPE you can make. These weights should all be relatively close to each other. Depending on what you’re lifting, your jump to the next attempt will likely be only 5-20 lbs. You will gain confidence on the first lift, which will then carry over into your next attempts.

Another way to approach the attempts require you to know your one rep maxes in each lift. If this is your first meet – which I believe for everyone it will be! – start no higher than 85%, and make jumps of 3-5%. The first lift should feel solid; 85% should realistically be a weight you could hit on any given training day, barring any catastrophic injuries or fatigue.

As with any competition, you always want to go in with a plan based on your known abilities. If things go wrong, which they certainly can, you will need to adapt and adjust. With the above tips in mind we are confident you will choose the right weights and smoke all of your lifts!

As a reminder, you can pre-register with the option to deduct the registration fee from Wodify. You may also opt to donate extra money to Open Arms.

Get your name on the list to lift here: https://docs.google.com/forms/d/1pMal7OZdOyhGNa_hfpjp7e0hKsRmDllefDHE6ZNNVv0/prefill

See you at the Sunday Showdown!

Sunday Showdown: How’s it Gonna Go? – by Coach Sarah

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Photo by Lee Hochstein

So you’ve decided you want to lift at our upcoming Sunday Showdown on April 28th at 12 pm. Awesome! We are so excited to see you smash some weight!

What exactly happens at an Olympic weightlifting meet?

At a USA Weightlifting (USAW) sanctioned meet:

1. Every lifter weighs in about 2 hours before they begin lifting to confirm their weight class.
2. At that time they declare their opening snatch and clean and jerk.
3. The lifter then attempts 3 snatches and 3 clean and jerks. The lifter usually waits between lifts while other competitors make their attempts as the weight on the bar increases.
4. There are 3 judges who will declare a lift good or no good.
5. The goal of any meet is to total, that is, successfully complete at least one snatch and one clean and jerk. The total is the lifter’s highest weight snatch and clean and jerk added together. The lifter’s total is compared to the other totals in their weight class to determine the winner.

What will the Sabertooth Sunday Showdown look like?

Ours will not be a sanctioned meet; however, it will mirror much the same structure:

1. You will weigh in so we can record your bodyweight (see #5 below) and declare your opening attempts.
2. You will declare your opening attempts. We need to know this in order to call you out for your first lift.
3. You will have 3 attempts each at snatch and clean and jerk, waiting as needed in between attempts while the bar weight increases.
4. There will be 1 judge declaring a lift good or no good.
5. Using your top snatch and clean and jerk combined, we will use the Sinclair Coefficient to determine the top male and female lifter. This equation takes into account your body weight and the weight you lifted.

We are opening pre-registration with the option for you to deduct the registration fee from Wodify. You may also opt to donate extra money to Open Arms. Get your name on the list to lift here: https://docs.google.com/…/1pMal7OZdOyhGNa_hfpjp7e0h…/prefill

You are so pumped to lift now! But how do you choose your snatch and clean and jerk weights? Stay tuned next week for our final blog post on how to choose the weights on your attempted lifts!

Join our Sunday Showdown! – by Coach Sarah

On Sunday, April 28th at 1 pm we will be hosting our Sunday Showdown featuring our first Olympic Lifting style meet. Instead of a pre-determined team working out for charity, YOU get to work out for charity!

This will be a great opportunity to test your snatch and clean and jerk in a slightly different environment than a regular class. The focus is solely on lifting – there will be no running or jumping or pull-ups to tire you out.

Still need convincing to participate? Here are some concerns and/or questions we’ve heard floating around.

Will people be looking at me while I lift?

Yes! People will look at you. We unfortunately can’t make everyone close their eyes. Perfect the middle distance gaze – look through people, not at them.

Do I have to squat?

No! In Olympic Lifting, neither the snatch nor the clean standards mandate that you need to pass below parallel. However, Coach Sarah certainly encourages you to squat 🙂

What if I don’t want/need a USAW membership?

If you are the top male or female lifter and do not want or need the USAW membership, consider the following: 1. Donate the membership to another lifter in the gym. 2. Donate the value of the membership to Open Arms.

Can people come watch me?

Of course! All friends and family are invited just like at regular Sunday Showdowns. We encourage any participant or visitor to donate to Open Arms.

I know I won’t win. I can’t lift very much. Should I even bother?

Yes! Just like in our regular classes, everyone is at their own level. You don’t “win” during classes, yet you still show up. Come lift with your friends and, most importantly, support Open Arms in their mission to deliver free, nutritious meals to people living with life-threatening illnesses in the Twin Cities.

Stay tuned for another post where we will provide more logistical details surrounding how the day itself will run. We are excited to see you all slam some barbells!

New Programming Cycle! – by Coach Matt

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Constant progress is the goal of all of our cycles!

We began a new cycle this week!

Much of the cycle was based on requests from our members. This cycle will feature some strength and skill work during the week, and some longer, more challenging workout at the end of the week and over the weekend.  

Here is a breakdown:

Monday: Partner Workouts

A favorite pastime in the gym, partner workouts are a method of maximizing skills and stamina to achieve success as group, which means having a solid game plan and putting in 100% effort when it’s your turn to go. Partner workouts can be intimidating if we are placed with people we feel are better than us, or if we are supposed to split reps equally on our weaker movements. Just like any workout, scaling and modifying are encouraged in order to complete the workout successfully. As for intimidation, rest assured your partner and team want you to succeed! On the other hand, partner workouts can also feel like a rest day if we don’t feel challenged enough. But if you are truly giving 100% and don’t feel challenged, consider what 100% means to you and whether you could give more or scale the WOD upwards. Finally, partner WODs are ultimately meant to be fun and build community, and are a great opportunity to get to know your fellow gym members.

Tuesday: Olympic Lifting

Olympic lifting is a lifetime skill – no matter what level you’re on, there is always room for improvement. Fine-tuning a small thing here or there can result in major differences. This cycle will feature complexes. That means we will be stringing multiple movements together in a single sequence. This is to help you build efficiency in your movements, grip strength, and overall strength.

Wednesday: Gymnastics

Gymnastics is one of the bases of CrossFit programming. How well do you move and control your own body weight? We will put that to the test every Wednesday. This gymnastics cycle will focus primarily on building strength. You will see circuits with a emphasis on quality and controlled movements.

Thursday: Squats

Becoming a better squatter will help your overall fitness in countless ways. It will also transfer to improvements in other parts of your programming: Olympic lifting, deadlifting, and practically any other movement that involves lower body and core. This squat cycle will focus on building strength through high volume at medium weight.

Friday: Open Workouts / Girls & Benchmark Workouts

Carrying over from last cycle, Friday’s theme will remain the same.

Repeating workouts (such as CrossFit Open workouts or the benchmarks like the Girls) allows us to compare our current self to our past self to help identify what progress we are making and where we need to focus our time. One of CrossFit’s main tenets is constantly varied fitness, so we can’t repeat workouts too often – otherwise we are just getting better at that specific workout! However, if we can retest a workout once a year or so, we should be able to see definite upward trends. Hopefully we complete the workout faster or heavier or – the best of both worlds – both!

Saturday: Cardio

Saturday’s theme will feature medium to longer endurance-based workouts. They will feature cardio machines and lighter weights. Intensity will be high, loads will be low. Here’s a great chance to challenge and improve your physical and mental endurance. The test in the beginning and end is a 2k Row!

Sunday: Hero WODs

Named after fallen soldiers, these are often some of the most challenging benchmark workouts you will find in CrossFit programming. We will pick up some good data here and be able to revisit some of these workouts in the future. As always, form and quality takes precedence. Scale your workout appropriately so you are safe.

The Open, Part 4: Scaled or Rx? – by Coach Fedde

The first workout for the Open will be released next week. Anticipation is building for what Dave Castro has in store for us.

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What’s my choice?

For each workout, you will be able to decide if you want to complete it following the Rx standards or the Scaled standards. Rx tends to involve heavier weights and more advanced skills and Scaled involves lighter weights and more straightforward movements.

You do not have to commit to Rx for all Open workouts or Scaled for all Open workouts. But you do have to commit to one standard for all of the movements within an individual workout.

How do I know which one I should choose?

Rx means challenging but Scaled does not mean easy. All versions of the Open are challenging. All versions will test your fitness. No matter the version, if you work hard, you’re guaranteed to get a grueling workout in.

Some know going in – “Rx, here I come!” or “Scaled, all the way baby!” But if you’re on the cusp, here are a few things to consider:

Weight and/or movement – Do you have the strength and skill to complete multiple reps of each weight/movement in Rx?
Stimulus – Will you be able to move through the Rx workout or will you get stuck on a weight/movement?
Pride – How important is the Rx distinction to you?

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One side of the coin – the scoreboard

It may seem an obvious limiter if you know you cannot complete a certain weight or movement in a workout as written. However, some Open workouts contain heavier weights or more difficult movements halfway through or near the end of a workout. In fact, sometimes the workouts are built so that most people will not reach the end unless you are very proficient in the earlier weights/movements. Therefore, you may be able to get through most of the work without worrying about the harder stuff later on.

With the hype and energetic atmosphere of the Open workouts, some people find they can do more than they thought they could. The Open is a time when many athletes get that first muscle-up or hit a snatch PR – which can be an awesome feeling to share with your judge and other gym members cheering you on!

A sticking point for some may be the pride of completing Rx. From a scoreboard perspective, one single rep of Rx will always beat 10,000,000+ reps of scaled. For that reason alone, some people would rather complete only a few reps of an Rx workout in order to place higher on the Open scoreboard. It’s not going to be a good workout… but you’ll get a better placement.

The other side of the coin – your experience

Before getting caught up in scores, reps, weights, and times, ask yourself, what do you want to get out of your Open experience?

If you choose an Rx workout that is slightly above your ability, will you be content with making continuous failed attempts at a weight or movement you know you cannot do?

For some this is fine and they enjoy the challenge. Others may feel dejected and frustrated. We never want you to feel dejected and frustrated during any workout, Open or not.

Do-overs!

For most, Open workouts are one-and-done events. If you push yourself hard enough, you might not want to ever do the workout again. But, here’s the cool thing about having multiple days to complete the workout and submit a score – you can do the workout as many times as you want. So, if you lock in a great time on a workout under the Scaled standards and want to go for Rx, give yourself a rest day and then come in during open gym and give Rx a shot.

What if I am unable to complete either version?

Injury, illness, strength, mobility … whatever the reason, you have a couple of options:

  • Complete as much of the written workout as you can, record your official score, then stop or continue the workout with additional modifications as needed.

  • Take a zero, shake it off and get ready to score the next week. Don’t let your ego impede the fun – volunteer to judge another athlete and cheer your Saberfriends on!

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Do what’s right for you

The Open is a learning experience for many of us in what we are capable of both mentally and physically. Whatever workout option you choose, we will be there to support you. Whether this is your first Open or you are a seasoned veteran, we look forward to sweating it out with you!

What?! You still haven’t registered?!

You can sign up for the Open through Monday, 2/25/19, but don’t waste any more time! Register at https://games.crossfit.com/ and go to https://goo.gl/forms/8qCN8BKG5Xbm8uid2 to sign up for the Sabertooth intramural.

Up next …

Advice on how to prepare so you can fulfill your athletic potential.

The Open, Part 3: Logistics at Sabertooth – by Coach Fedde

You know what the Open is and why we love to take part. But, how’s it going to work with all of the judges and stuff? Here’s the plan …

Sign up

After the workout is released on Thursday nights, we will post a Google Spreadsheet online with heat times. Regardless of whether you are registered online for the Open, if you plan to work out in a class on Friday, you will need to sign up for a heat.

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Athletes

Each athlete will sign up for a specific heat time. It will list a warmup, briefing, and warmup time. If you miss your warm up and/or briefing, you will likely be shuffled to a later heat. Just like in a regular class, the warm-up and briefing are essential to a successful workout. Don’t miss it!

There will be a spot in the heat signup to indicate if you need a judge or not. If you are registered online, you will need a judge. If you do not have a judge we will not be able to validate your score. If you are not registered online but would still like a judge, we will try to accommodate you.

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Judges

We will use that same Google sheet to have people sign up to judge. Anyone can be a judge for the Open. Judging is a vital role in the Open – it helps us manage classes and it is a great way to get to know and encourage your fellow gym members. Coaches will help facilitate finding and distributing judges as needed.

Judging in the Open is not as scary or intense as it sounds! It’s mostly just lots of counting! This is a great chance to try it in a low pressure situation. As mentioned earlier, if you want to study up, CrossFit offers an online judges course: https://oc.crossfit.com/course?id=21

But I want to compete AND judge!

If you can stick around to judge a heat before or after your workout – please do! Judging can help you prepare for the workout and working out can help you prep to judge. Just be sure to allow buffer time for your warm-up, recovery, a comfort break, and any clothing changes.

What if I need a judge and I can’t make it on Friday?

There won’t be formal judge scheduling beyond Friday nights. If you want to do open workouts during open gym on Sunday, you’ll need to recruit a fellow gym member or a coach to judge you.

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Scorecards, movement standards, and briefings …

Every Open workout is released with a video of movement standards and a paper scorecard that we will have available. The movement standards video is very thorough, and these standards will also be covered during the briefing before each heat. The scorecards are helpful for judges to keep track of reps and movements.

We highly recommend athletes and judges take a look at the video explanations of the workouts before you come to the gym.

Announcing a TWIST!

New this year, we’re layering a intramural competition on top of the Open. When you sign up (free if you’re officially registered for the Open, $15 if you’re not), you’ll be put on one of two Sabertooth teams. The two teams will face off to see who can get the better overall scores in the Open. Workouts are more fun when you have teammates cheering you on and when you have teammates to cheer for.

Haven’t signed up yet?

Don’t waste any more time and go straight to https://games.crossfit.com to register for the open and go to https://goo.gl/forms/8qCN8BKG5Xbm8uid2 to sign up for the Sabertooth intramural.

Up next …

Advice on how to choose Rx vs Scaled in the Open. Stay tuned!

The Open Part 2: Why Do It? – by Coach Fedde

Last week we explained what the Open is. Today we are sharing thoughts from some Sabertooth coaches on why they participate in the Open.

Coach Fedde

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Coach Tim gives Fedde a final pep-talk before Fedde’s first-ever Rx workout, 17.1

I get excited about the Open for a ton of reasons. I get amped by the excitement in the gym and across social media, by the enormous leaderboard, by the challenging workouts, and by being judged (yeah, they’re keeping you honest, but they’re also cheering for you).

Each year I’ve gone into it thinking – “yeah, I totally push myself on the daily.” I come out thinking – “Uhh, nope, I can push a little harder now and then.”

When it’s all done, I’ll have new knowledge of how it feels to work harder and I’ll have a really concrete list of skills and goals to work on for next year. And, when I reflect on what’s the one biggest event that’s driven me to level up – it’s the Open.

Coach Wayne

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I started competing in the CrossFit Open in 2015 and have genuinely looked forward to ‘Open Season’ every year since. The CrossFit Open is a great opportunity to build community, test one’s fitness and overall capacity, explore areas of improvements / weaknesses in one’s fitness, and, by-and-large, have a lot of fun with our CrossFIt community.

As an athlete, I love to challenge myself mentally, physically, and spiritually. Thus, I am the type of a person who will typically perform an Open Workout more than once (sometimes three times). Why? I like to get a feel for the workout once, strategize, and then do it again. More so than not, I will improve on a workout; sometimes exponentially. This said, I am not saying you need to do each of the Open Workouts more than once. However, it can be fun to test and retest within the time allotted to submit an Open Workout Score.

Coach Kayla

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Kayla relaxes after her first Open workout, 18.1.

I did the CrossFit Open for the first time last year, after I had been doing CrossFit for about nine months. I was SO nervous to sign up! The idea that I had to do the workout exactly as written and not be able to scale the weights or the movements to what I thought was best for me was daunting. As it turns out, the Open was one of my best experiences of 2018.

The excitement in the gym during the Open was electric. The community was heightened. The workouts pushed me way outside my comfort zone. And every week I pushed myself a little bit harder than the week before.

I’m registering for the 2019 CrossFit Open because I know it will light another fire under me, I’m excited to see how I’ve progressed since last year and I can’t wait for all the Sabertooth friendship.

How do I register?

You can register for the Open at games.crossfit.com. It’s just $20 to register, and you’ll be coming to do the workouts anyway — so why not give it a try?

Other questions?

Ask a coach! As with all things CrossFit, most of us could talk all day about it.

Up next …

On the next post we will talk logistics and about how Friday nights will work at Sabertooth because it’ll be a little different from your normal class. With all of the moving pieces (equipment and judges), whether you register or not, we’ll need folks to sign up for specific class times.

The Open 2019, Part 1: What is the Open, anyway? – by Coach Fedde

 

Welcome to the Crossfit Open 2019 at Crossfit Sabertooth!

If you are one of the twenty-seven Sabertooth athletes who participated in the Open last year, you know roughly what to expect. We’re glad you’re with us this year!

If you have never done the Open, you may be wondering what all the hubbub is about.

Over the next few weeks we will share posts about what the Open is, why we do it, how we will do it at Sabertooth, and some strategies for completing a successful Open.

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What is the CrossFit Open?

The Open is a global, individual CrossFit competition. Athletes complete a series of five workouts spread out once per week between February 21 and March 25. The workouts are released on Thursday evenings, and athletes have until the following Monday evening to do the workout and submit their scores online to a worldwide leaderboard.

Hundreds of thousands of CrossFitters all over the world participate every year. For the elite athletes out there, it’s one way of qualifying for the CrossFit Games. For us mere mortals, it’s just for fun.

Just like in a regular CrossFit classes, the movements in the Open are many and varied and always a surprise.

How do I register?

To register, visit the official CrossFit Open website, games.crossfit.com.

The registration fee is $20. Your registration allows you to post your workout scored on the worldwide leaderboard and save your results to compare your performance year after year. You can register anytime between now and the first workout deadline (but why wait?).

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When do I complete the workouts?

Most Sabertooth athletes will complete the workouts during our normal Friday night classes. But, if a Friday doesn’t work for you, you can complete the workout during open gym, with a judge, over the weekend. We’ll share more on logistics in a future post.

Wait… A judge?

Anyone signed up for the Open will be assigned a judge when they do their workout. It is the judge’s responsibility to ensure that you meet the movement standards and help you accurately count and record your reps, times, and weights.

We can always use more judges. No formal training is required to judge. That said, if you want to go above-and-beyond, for $10 you can take an online judging course to prepare.

I don’t want to compete, but still want to work out on Friday, so…

A lot of people enjoy this more competitive atmosphere, but submitting scores and being judged is only required for people who have registered and paid the entry fee. If competing in the Open this year isn’t your thing, you’re still fully welcome to come to the gym Friday nights and join in on a good workout and if you’d like, help judge athletes who are competing.

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Cool. Wait… why would I do this?

As you’ll read in our next post, there are many reasons to sign up for the Open. For some, it’s a competition. For others, it’s a way to experience some new and challenging workouts.

Ultimately what we love about the Open at Sabertooth is how it brings the community together.

Other questions?

Ask a coach! As with all things CrossFit, most of us could talk all day about it.

Brand-new to CrossFit?

Yes, the Open is for you too – but sign up for your free intro session ASAP so you can get your foundation courses completed before the Open starts!

Meal Plan Monday: Healthy “Lasagna” – by Vern

Sadly, I lack the ability to take Instagram-worthy food pictures.

The next time you have a hankering for cheesy tomatoey goodness, try this recipe! It’s very substitution-friendly – you can add cheese, remove cheese, add vegetables, take away vegetables, substitute protein, etc.! This gives you about six hefty servings and reheats exceptionally well.

Ingredients:

  • 1 head of broccoli
  • 1 cup Greek yogurt
  • 4oz fresh goat cheese
  • 1 egg
  • 1lb grass-fed beef
  • 1 can diced or crushed tomatoes
  • 1 onion
  • 3 cloves garlic
  • 1/3 cup shredded cheese of your choice
  • 3-4 medium-sized zucchini and/or yellow squash
  • Italian spice blend to taste
  • Salt/pepper to taste

Prep:

  1. Preheat oven to 400 and grease a 9×13 pan.
  2. Chop broccoli into tiny pieces. In a large mixing bowl, mix broccoli, goat cheese, and yogurt. Add the egg and mix again.
  3. Brown the meat. Chop the onion and garlic and saute, add to the meat, and sautee until fragrant. Add the tomatoes. Stir in any Italian spices, salt, and pepper you want.
  4. While the meat is browning, thinly slice the zucchini/squash into medallions. This is your “noodle” layer.
  5.  Start layering! I usually start with the zucchini medallions, followed by the egg/yogurt/broccoli mixture, completed with the meat mixture. Depending on the size of your pan, you can get 2-4 layers of all of the ingredients.
  6. Bake, covered, for approximately 25 minutes. At that point, take off the foil, sprinkle cheese on top, and bake until browned and bubbly – usually another 15 minutes.
  7. Eat in bowls! I call this “lasagna,” but it’s more of a gooey casserole.
  8. Enjoy 🙂

 

New programming cycle introduction – by Coach Tim

One thing you’ll notice if you’re new to CrossFit is that we break up our year into six-week cycles, focusing on different movements and skills each day of the week. Why do we plan these programming cycles?  Cycles give us the opportunity to build a skill from the bottom up. For most skills, we don’t just do the movement. Sometimes we break it into its most basic parts and other times we intentionally put ourselves into positions that may be our natural sticking point in order to strengthen and overcome the part of a movement that most challenges us.  This method allows our bodies to adapt to the different stimuli of the movement in a controlled environment, which prepares not only our muscles, but also our tendons and nervous system to help us break through plateaus.

Now let’s discuss our next programming cycle here at CrossFit Sabertooth:

Monday: Bench Press!

Bench pressing is great way to increase weight and stability in the upper body, which helps us with movements like pushup, dips, and other pressing movements. Benching is not just for the bros! It carries over into many other aspects of fitness. Bench presses can be hard to fit into workouts due to space and spotting constraints, so we are excited to implement more bench press as we now have more benches and portable squat racks.

Tuesday: Chippers!

Chippers are typically a longer workout, with multiple movements and high rep schemes – think 50+ reps per movement. These workouts require not only efficiency, but also completing movements with the compounding fatigue of the prior movements. This type of workout builds mental toughness and challenges our ability to create a strategic game plan to both pace and push ourselves.

Wednesday: EMOM Barbell Cycles!

If you weren’t already aware, EMOM stands for Every Minute On (the) Minute. This is a time-structured workout that usually has a defined number of reps to be performed every minute for a defined number of minutes. As soon as the reps are completed, the rest of the minute is time to rest. Using the EMOM format allows us to practice reps while forcing us to recover – both physically and mentally – before practicing the same reps again. We will use EMOMs to practice efficiently moving the barbell through multiple reps to gain confidence and familiarity with the olympic lifts at light to moderate weights.

Thursday: Partner WODs!

Partner workouts are a method of maximizing skills and stamina to achieve success as group, which means having a solid game plan and putting in 100% effort when it’s our turn to go. Partner workouts can be intimidating if we are placed with people we feel are better than us, or if we are supposed to split reps equally on movements that we are not strong in. Just like any workout, scaling and modifying are encouraged in order to complete the workout successfully. As for intimidation, rest assured your partner and team want you to succeed! On the other hand, partner workouts can also feel like a rest day if we don’t feel challenged enough. But if you are truly giving 100% and don’t feel challenged, consider what 100% means to you and whether you could give more or scale the WOD upwards. Finally, partner WODs are ultimately meant to be fun and build community, and are a great opportunity to get to know your fellow gym members.

Friday: Repeats!

Repeating workouts (such as CrossFit Open workouts or the benchmarks like Girls or Hero WODs) allows us to compare our current self to our past self to help identify what progress we are making and where we need to focus our time to keep progressing. One of CrossFit’s main tenets is constantly varied fitness, so we can’t repeat workouts too often – otherwise we are just learning that we are getting better at that specific workout! However, if we can retest a workout once a year or so, we should be able to see definite upward trends. Hopefully we complete the workout faster or heavier or – the best of both worlds – both!

Saturday: Gymnastic!

Gymnastics can be described as any bodyweight movement we use from air squat to pull-ups. These type of movements helps us build body awareness, control, and balance. Furthermore, gymnastics training help produce strength gains without requiring an external load. You’d be surprised how difficult maneuvering your own body can be, despite how easy professional gymnasts make it look.

Sunday: Squats!

The squat is to the lower body what the bench press is to the upper body. We work not only our legs, but also our core in order to keep our body rigid and controlled. Back squats tend to be one of the heaviest lifts we will ever perform, apart from the deadlift. If we are talking about absolute power, back squats are an essential part of that conversation. Front squats have the added complexity of the front rack position which places even greater challenges on our core to keep the body upright. Front squats are especially helpful in relation to the olympic lifts. Finally, overhead squats are an exercise in shoulder and core control. While this will not be our heaviest squat, it is a great indicator of our mobility and stability. There are a plethora of variations on the squat so we should never get bored with this movement.

If you have any questions about why we chose a particular movement for a particular cycle, ask any of the coaches! And, of course, if you’re new to CrossFit Sabertooth, head to https://linktr.ee/crossfitsabertooth to set up your own free intro session.