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.
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.
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.
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
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:
Clean and Jerk Technique
Gymnastic Stamina (Push and Pull)
Long Conditioning (20+)
Conditioning & Midline
Team work outs
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.
De-load - officially not a word in any dictionary.
But it means a lot to many a lifter, cross fitter, or athlete. What is it? and why do we need it?
Traditionally, De-load phases in exercise programming, follow a 4-6 week block of intense work and volume. After that work block, you take a period of time (a week in this case) where you continue to stay active and train, but keep volume and intensities at a lower level. This is to help prevent overuse injuries and let the body heal and recover. We never truly realise that week in and week out of training puts a lot of stress on the body and your CNS. This can lead to overtraining, a loss of strength and power and may eventually lead to injury. So we are thinking ahead and planning to train smarter by slotting it into our programming.
So How do I de-load?
There are a number of ways to de-load and the options work differently from person to person. Thankfully though, we've programmed the next week for you as a de-load. You will notice that the routine will change slightly and the workout volume and intensity would be less. We've programmed it in using a number of different options. We do this with the hope of coming back the following week and hit some big numbers and maybe some long awaited PRs. However this may not always work for everyone. Here are some other options for how to de-load when you feel the need to do so.
1.) The most common method of deloading is just to reduce weights. Normally, you would perform your sets at around 40-60% of your 1RM. The loads are light and the reps and sets are low. The idea is to keep active and train but keep it light and easy.
2.) Another option is to keep your weights, but reduce your volume. If we were doing squats at 300 pounds for 5 reps, we would normally try to reload by doing the same weight for a single or double. This gives you the feeling of still lifting heavy without the prolonged stress of completing it for reps. This gives people that feel like their performance suffers if they don't lift heavy week in and week out, a chance to mentally think they stay on track of their weights without the same stress on the body.
3.) Do something else. Yoga, Pilates, Dance... Work your body in a different way and see how it respond to a different stimulus. They say forcing your body and your brain to learn something new helps keep your mind and your body young.
4.) Do nothing. Probably not the best option to choose for people who can't imagine not doing any exercise, but sometimes this can actually be most beneficial.
Now that you know your options, you need to know when. We plan to always work in this cycle of work and de-load with our programming at the box, but just in case you find yourself slow and sluggish, and just don't know why your numbers are stuck. Maybe, your body is telling you to take one unplanned. Here's a quick list of when it would probably be best to take it easy.
1.) You're getting weaker. Slow and sluggish is just the start, but then you can't seem to feel explosive through any of your lifts. Might be time to rework your training with a de-load.
2.) You're sore everywhere. Not just your plain old muscle soreness that you get from getting a good pump from lifting heavy, but the kind that it hurts to even just execute an air squat. Or your hips are on fire from just walking up a hill. Might be time to get a massage and chill for a short while.
3.) Post Open or post competition. The open is probably the most stressful time of the year for most cross fitters. Taking a good couple of weeks of light work and rest is always best immediately after.
So as we've mentioned, next week is already planned as a week to take it fairly easy. Hopefully it will help you find some balance back in your training and bring some big numbers the week after.
1.Personal Goal Orientated
When you first train with a personal trainer, one of the things your trainer will help you with is setting up some goals. Many people start exercising without having a clear direction. This means that not only is there a good chance that you will not be taking the most effective route to your goal, but even worse, the lack of direction might cause you to give up before you get there!
Your trainer will be there to talk to you and help you set up goals that are realistic and achievable in a short-run. Your trainer will also talk to you about other goals that may take a little longer and help you find the best way to get you there.
2. Skill Improvement
Not all of you out there who need personal training are absolute beginners. Even if you are a little more experienced, personal training may be of benefit for you too!
Sometimes having a second pair of eyes is just that much better than looking at yourself in a video or a mirror when it comes to feedback. Personal training is particularly useful when you are trying to improve your form for moves such as snatch or clean and jerks.
On the other hand, if you are a beginner, personal training would help you develop the skills you need to get fit without injuring yourself.
3.Personal attention & encouragement
The most obvious difference you will appreciate with personal training right away is the individual attention you get from your trainer. During your one hour session with your trainer, you are the star of the show and it is all about you. While different methods are effective for different individuals when it comes to motivation for exercise, some people thrive when they are encouraged and supported personally. If you are looking for a way to motivate yourself to show up at the box, personal training might be what you have been looking for.
4.Tailor made program and ongoing progress monitoring
A tailor made Italian suit will always fit better than its counterpart at a department store. Personal trainers design tailor made fitness programs in accordance to your goals and needs; goals being what it is you want and needs being what you might not have realised. For instance, you might want to lose weight and get stronger but in order to move forward your trainer identifies the need for you to get more flexible in order to do movements without hurting yourself.
Moreover, your personal trainer is there to monitor your progress and make necessary adjustments to your program. This will help you stay on track to achieve your goals.
5.We hold you accountable
In my opinion, perseverance is the key to getting in shape. Personal training means there are no excuses and you would be held accountable for turning up to a workout. Your trainer will be there to make sure you come to the box and give it your best. At the end of the day, no fitness programme will do any good if you don't give it your best!
Please don't try to sing it in your best Evita interpretation...
Here's a sneak peek into what we've laid out for you for the next 8 weeks of programming.
We thought it best to explain the intent of how the next 2 months have been programmed so that everyone will have a better understanding of what we hope we all can achieve together.
Like most things that I program, whether its for a PT or a class, I try to draw upon experience from what has worked in the past and what makes sense with where everyone in the box is now, in terms of Skill, Strength and Conditioning.
The idea behind the next 8 weeks is that we would like everyone to get "Stronger" with your basic movements. Squat. Push. Pull. Hopefully, building enough strength through the next 8 weeks, so that we can then increase volume in the succeeding cycle.
Is it harder?
No, just different. We've had fun WODs for the past few months post Open, that has hopefully given our bodies a much needed de-load from the Open's stresses. Now we plan to rebuild and get strong! Hopefully this brings more direction into our training as compared to the last few weeks . The idea is to provide more structure to our squat cycles, and all movements that feature regularly in the Open workouts, that I feel that we as a box lack. We will work with percentages to help increase our 1 RMs. Build stronger hips and shoulders through unilateral work and increase our ability to cycle through movements.
I used to RX workouts before and now I have to scale some of them.
Just because you can RX the movements in a workout does not always mean you should, if you lose the intent of the said workout. Doing a 10 minute Grace for example, is not what the workout was designed to be. As you get past certain hurdles/benchmarks in your training, there are always new ones to get over. That goes for every single athlete out there.
We feel that the skill and strength level across the board has gotten better, and we believe taking this next step will help elevate everyone in the box to bigger better numbers.
I don't like doing accessory work because there's no score or its boring.
If you want to get better scores in your Open workouts and be able to finally execute movements you've never been able to do, you need to do the accessory work. It may not always be sexy and put you on the leaderboard, but it is essential in growing as an athlete and just becoming a better and stronger individual.
So what will our week look like now?
There will be 2 days of squatting. A day for pulling and a day for pushing, whether weighted or gymnastic. Saturday's are still for fun team or partner WODs. Sunday is for Oly Lifting for people that miss the lifts throughout the week, and a day dedicated to cycling movements and improving capacity in our gymnastic movements. The goal is to make sure people that come 5 days a week, or someone who comes 2 times a week will be able to get all three basic movements worked as much as possible. (Very difficult to achieve, but that is the hope!)
So... Where do we go from here?
Together, we hope we continue to grow as a box in becoming stronger better versions of ourselves. If you have any questions about anything at all, feel free to hit us up and we'd gladly explain what the next 8 week journey will be like.
Write something about yourself. No need to be fancy, just an overview.
CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180)