March 15th, 2010
CrossFit Training Week of March 15, 2010

The big print giveth and the small print taketh away -Tom Waits

So, I am writing articles trying to spread some training intelligence and I realize the comments are all spam. Will someone tell me what is going on here? This site is heading towards the heart and soul of the training culture. But let me pose a question? Does the training culture exist everywhere? Certainly there are pockets of interest that would guide gym-ers away from the McFitness gyms and direct them towards the smaller sports gyms where training is the theme of the day and stairmasters are non-existent (for the most part).

Take the time to respond and share your thoughts. I do read the comments. The grammatically correct ones I keep and the spam (drugs, sex ads, check kiting schemes and bullshitters I hit the delete key).  I left last weeks article up for all to read below.

Training Correctly

At the gym we make every attempt to train with accuracy, purpose, and a knowledge of correct training mechanics, frequency and volume. As trainers we make every attempt to demystify the process for every member who trains in any modality. There are certain techniques that we adhere to that make the training effective. We concentrate on a quality squat. We look carefully at the midline form that is affected by every movement we train. And we work to identify trouble areas caused by different body types and body compositions. There are many work arounds for situations where flexibility and poor strength may make training difficult.

Unlike the big  box gyms where training the “pump” seems to be the status quo we work for functional strength. We teach mechanics first. When you come to the gym to train you come to a situation where training begins with programming. CrossFit is a mix of complex movements comprising weight, gymnastic movements, plyometrics and monostructural work. This is not a casual mix of activities. Each week is planned and the program advances according to the abilities of the members.

Training correctly doesn’t happen in a vacuum. We study, we confer and we utilize the creativity and experience of the training community to guide us in our path to excellence. Have trust. Learn the techniques. Train with power and focus and you will succeed. From the day you begin training at ATT Altitude you take your first step on a long and interesting path leading to increased knowledge of the training modalities, an increase in functional strength and of course a further developed ability to do whatever in life suits you.

Start training…correctly!

What’s going on this week of March 15, 2010

Wednesday 3/17/2010
#2 Intro
20 x 10
Medicine ball cleans
KB Push-press

Jo 25:00
Craig 25:00

Advanced
100’s
100 Push-ups
100 Sit-ups
100 Wall Balls
100 Sledge hammers

Dan 25:01
Tom 22:11
John F 25:00 (50 WB)
Saturday 3/20/2010  #3 Intro
5 Rounds
20 Lunge
20Thrusters
Finish: 100 Sit-ups

Sayra 15:00~

Jo 22:29

Advanced
5 Rounds
20 One leg dead-lift
20 Kettlebell swings
20 Ring dips
20 PVC squats - front or overhead

Mark R. 20:17

John F 1 round

Craig 25:00

Chad 23:40

Dan R. 22:11

Tom S. 21:42