March 27, 2015


March 27, 2015

Training vs. Working Out

Just a little glimpse into our programming philosophy…we strive to develop training sessions that give you the maximum benefit with the minimum dose. That’s why you won’t see metcon beat-downs daily on our whiteboard. Hundreds of pull-ups, day after day of massive squat volume, Hero WODs and boot camp style workouts over and over won’t make you better. They will actually result in overuse injuries and sloppy form. Strict movements, gymnastics skill work, light lifting technique, mobility – that’s where the magic happens. Simplicity is a beautiful, effective thing.

Sure, we all love the feeling of lying on the floor after a big workout, knowing we left nothing in the tank. And those workouts definitely have their place in our weekly regimen. But, on a daily basis they tax your nervous system and can result in reinforcing bad habits on lifts since you are going for time. Our athlete’s performances in the Open, in 5K races, triathlons, etc. proves that we are on the right track!

Today is a great example of a training session and not a “workout” – technique work to drill proper lifting, some pushing followed by strict pulling, then some cyclical conditioning work that will get you comfortable with being uncomfortable.

Approach our program as an athlete training to get better every day (because that’s what you are!), not as just another mindless workout. Focus and give it your all!

 jim clean
Jim B. 

Don’t forget: Post-Open happy hour Saturday from 6-7 PM at Orchid Island Brewery

Workout of the Day
Barbell warm-up/drills

Every 2 minutes for 14 minutes/7 sets
1 Power Snatch + 1 Hang Power Snatch
Rx+: 135/105
Rx: 125/95
Masters 55+: 95/55

3 x 10 Push Press
moderate weight, focus on touch-and-go

3 x 10 ring row
squeeze scapula, maintain hollow body

1k Meter Row
– rest 8 minutes
1k Meter Row

Post your scores to the Whiteboard.