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Hello Superstars! Just wanted to give you guys a heads up on some changes with the schedule heading into May. We are trying some new stuff out to better serve you and bring variety to our timetable. Check out the Schedule below Coach Pao   Its been a long 5 weeks and by now the last work out has been announced. Is it everything we hoped it would be? Did all the ups and downs of training throughout the whole year produce some better results from the year before? Whatever the result, after this weekend, we get to reset our training calendars and start prepping for next year! So what’s in store for us after this weekend? Every year the open shows us what we have worked hard over the year to improve. It also exposes the weaknesses that we may have neglected to train throughout the year. Looking at the results from the box, we are able to see where a lot of us have improved, and also where we need to focus on next. So starting next week we rebuild. The first step to rebuilding is to rest. Assess how we are feeling and just bring some enjoyment back to your workouts. Next week will be a chance to recover and take a load off. After that the real work begins. First part is to work on a strength cycle. Going back to the basics of Squat, Push and Pull. 8 weeks (out of the 40 plus weeks) of trying to build a better base of strength, working towards the same time next year when we retackle the challenges of the Open Workouts. First, we get stronger, so that we can be better at everything else. Here’s what the structure for the next block of work would look like: Monday - Squat (Moderate to Heavy) + Lower body Accessory work Tuesday - Pressing movements (weighted and Gymnastic) + conditioning Wednesday - Weighted Pull (from the floor and off the floor) + Midline strength Thursday - Gymnastic skill + long conditioning Friday - Clean/ Snatch Technique + Squat conditioning Saturday - Team WOD Sunday - Oly technique Hope you guys are in for the ride and get stronger together! Coach Pao Happy New Year everyone!
The Open is almost upon us and this last cycle of work before going into the Open is meant to build both our gymnastic capacity as well as strengthen our engines. We will have workouts that will build our stamina on our squats and lifts as well as all the lovely movements we encounter in the Open. i.e. Burpee Box Jumps, Rowing, Wallballs etc... Here is what the week will look like: Monday- Gymnastic Pulling + Clean Technique + Squat Stamina Tuesday- Engine builder + Core conditioning Wednesday- Gymnastic Push + Posterior Chain work Thursday- Skills + Conditioning Friday- Squat (Moderate to Heavy) + Snatch technique/ conditioning Saturday will be the same fun team WODS we have always done and Sunday will be Oly lifting practice. With that said, We will revert the schedule for Sundays back to 90 minutes of technique work on Oly specific lifts starting the 21st of January. Looking forward to getting fitter these next 8 weeks and hope to be better gymnasts Ninjas by the time the Open rolls in. XOXO Coach Pao  With Christmas just around the corner, It's time to get your Christmas Shopping in order!
Instead of getting a gift that might not be the best thing for your loved ones, Why not get them a healthy alternative? This Christmas we here at CrossFit Cavaliers are proud to present our Christmas Special for all the classes we provide! Unlimited CrossFit, FunFit and Fitcamp classes only $2,300 5 sessions Personal Training Package starting at $3,500 Offers from now on until 31 Dec Contact us for more info!  Sending good positive vibes out to our amazonian coach MAYA, as she competes this weekend at the China Invitational! She has been working hard the past few months preparing for this and hope she comes away with a good placing as well as having an awesome time on the competition floor. Now that she is an official member of the coaching team, we think its high time to get to know our newest coach. Mayara is a accomplished athlete and coach. She start her sports journey very young, at age 5-16 did Ballet and dance academy age 12-17 was part of the Volleyball team representing her city in Brazil back home. Mayara is a health and performance specialist/ strength and conditioning coach and is well-versed in working with athletes of all levels. When she found CrossFit and it began to become an important part of her life, she naturally made the transition to coaching. Mayara specialises in movement and mobility, and is passionate about teaching people how to optimize their movements patterns to make their workouts more effective and prevent injury.  She has numerous certifications to her credit, but most importantly, she can take you from lifting heavy and bring out the best in your WODs one moment, and then turn around and show you how to twerk the next.
The best way to know this Brazilian beaut is to come check out her classes and hang out with her at the box!  It takes courage to take the first step. It takes guts to believe in yourself!!
It's your own personal journey and the Abs at Cavs 8 week program will be with you every step of the way. The Abs at Cavs Camp is not your typical personal training experience. Our function-based program has been created specifically for you!! Using exercise techniques aimed at developing core strength and balance, agility and flexibility, Abs at Cavs will challenge you to try something new. Abs At Cavs welcomes participants of all ages and levels of fitness. From the first time novice to the fitness fanatic, every workout is guaranteed to be challenging and fun while you work toward your personal best. In an atmosphere charged with laughter, enthusiasm and self-awareness, fitness has never been so fun. - Fun and Challenging Workouts for participants in 8 weekly FunFit Classes & 4 Fitcamp Classes. - FunFit Classes will focus on weight training (toning), HiiT training & indoor boot camp training. - Fitcamp Classes are outdoor bootcamp classes that will get you a fun workout and a good sweat. - Program fees enables you to attend as many classes as you want in 8 weeks! - 8 weeks of personal consultation and accountability with your own assigned coach. - Nutrition Recommendations based on your fitness level and goals. - Unlimited Online(Whatsapp)/Email Support - We are only going to open 24 spots to ensure everyone gets the guidance and coaching they deserve in this program. Start date : 16th Oct 2017 A "Goal Setting Induction Seminar" will be held on the first week of program. Pricing : Newcomers: $1800 (per 4 weeks) Existing monthly members: $1000 (per 4 weeks) Sign up now! Contact us on Facebook Email :info @crossfitcavaliers.com or simply just come over to the box! After eight weeks of hard work, we have once again arrived at the end of the program cycle. While most of us are reaping the benefits of all our hard work put in, it is also time to look forward to the next cycle of your training here at Cavs. In the coming weeks, there will be changes to both the CrossFit programming and also the FunFit classes. Drumroll, please! CrossFit For the next 8 weeks, we will be applying what we call a Block Periodisation program, it will be divided in 8 weeks and will consist of three parts: 1. Accumulation Phase aims to increase density strength and technical proficiency in the lifts 2. Transmutation Phase solidifies the technical proficiency gained by athletes while increasing volume and intensity 3. Realisation Phase This is where we increase the intensity to maximal levels and test the increased technical proficiency of our athletes. All in all, the goal of this cycle is increased strength, better conditioning while performing the metcons, higher technical proficiency and sustained mental toughness all throughout the training cycle  FunFit The FunFit program will be redesigned as well! Here is what you need to know: - A mixture of weight training and indoor boot camp training, aiming to help you shred the extra pound and gain muscle tones! - Fitness level adjustable workouts which are suitable for people in all fitness level (Yes! even if you haven't been to a gym in like forever). - 8 week fitness camp (Abs at Cavs) starting in mid-October that focuses on proving a personal nutritional and training experience. Nothing gets you weight-loss results like a personal dieting and workout plan! - Programming aims to develop core strength and balance, agility and flexibility while having fun as well! Finally, to accommodate all the new changes, we are adding five FunFit classes each week to the schedule. Currently, Funfit classes occur on Monday, Wednesday and Friday at 10 a.m. Starting from 2nd, of October, We are adding 5 p.m. classes on those days and 9 a.m. classes on Tuesday and Thursdays. Check out our newly revised schedule below.  Food for thought (Aaron Dela Cruz) This week on Food for thought Friday, we are introducing the latest member to the Cavs coaching team - Aaron Dela Cruz! Aaron started coaching in 2011 in many disciplines including CrossFit, powerlifting and weightlifting, he is a detail orientated and technical coach who specialises in weightlifting. Aaron is a well accomplished strength athlete who competes in Powerlifting, Weightlifting & Strongman events. Being incredibly involved in the world of sports and fitness, he was also responsible for overseeing the strength and conditioning programs of teams such as the Pocari Sweat Female Volleyball team and members of the Female Rugby National team of Philippines. Please join us in welcoming Aaron to the Cavs family! Be sure to sign up for one of his classes and meet him in person!  This week has been a massive week of PRs. It shows that you guys have put in the work and are now reaping a very good harvest!. On last count, we've done over PRs this week. Now that our strength building cycle is over, what can we look forward to in the next 8 weeks.
Now that everyone is armed with new and current 1 RMs, we shift our focus from absolute strength to finding out what we can do with those numbers. Can we use that strength to generate more power? In the CrossFit world, power and volume is king. It doesn't matter if you have the strength to lift something really heavy once, if you can't do it a number of times more. Most workouts have rep ranges that go well into the double digits and you are required to do them with speed, for time. This is what we hope to now build as we move into our next 8 weeks while not losing any of our strength on maximal loads. So here's a quick overview of what the weeks will look like: -Monday- Clean and Jerk Technique Heavy Squat Accessory -Tuesday- Gymnastic Stamina (Push and Pull) Conditioning -Wednesday- Barbell Cycling Deadlift Conditioning -Thursday - Long Conditioning (20+) Skills -Friday- Snatch Technique Squatting Stamina Conditioning & Midline -Saturday- Team work outs -Sunday- Oly Lifting Technique . We hope you guys enjoyed the last lot of WODs and look forward to setting new benchmarks, as well as honing new skills and improving our gymnastics overall as a box. |
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April 2018
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