Archive for July, 2015

Unlimited Plus | Part II

Uncategorized | Posted by Kayla Castro
Jul 02 2015


“We laugh, we cry, we are born, we die.

Who will riddle me the how and the why?” –Alfred Lord Tennyson

We talked a little about the “why” yesterday of the Unlimited and Unlimited Plus plan. Now I want to talk about the “how”.

With the Unlimited Plus membership plan, you get to sit down with a coach each month and plot out a personal training plan. This may include our normal Workout of the Day classes, as well as our specialty classes. It can also include classes at our partner gyms. Details of all of that are here.

Some typical examples of what we see in our normal personal training athletes are folks that are looking at building some combination of barbell strength, gymnastic skill, mobility or conditioning. So let’s take a look at a typical client’s list of weaknesses and goals and come up with a plan.

Jack is an average athlete that’s been training with us for about a year, but he continues to have issues with the olympic lifts. The reason for this is a combination of factors that include inexperience, technique issues, and mobility. So what we would do with Jack is first do a test and have him attempt a one rep max Snatch and Clean & Jerk. We would provide technique advice during his warmups and max attempts and do some mobility tests to determine what body parts were causing his mobility limitations. We would then lay out a plan for Jack for one month and then retest.

Let’s assume that on the technique and mobility issues Jack had an issue with pulling early on the snatch and clean, tight core and hips, and receiving the bar with locked out arms in both the snatch and jerk. Jack’s plan would look like this:

Monday: WOD

Tuesday: Open Gym

  • Every 2 minutes for 10 minutes: Push Press + Push Jerk (building in weight)
  • Every 2 minutes for 16 minutes: Strict Press x 2
  • Every minute for 10 minutes: 2 x Strict Pullup
  • 3 minutes each side psoas mobility
  • 3 minutes each side shoulder mobility
  • 3 minutes thoracic spine mobility
    Wednesday: Open Gym

  • Every minute for 10 minutes: Clean Pull x 2
  • Every 2 minutes for 12 minutes: High Hang Clean x 2 (building in weight)
  • Every 2:30 for 15 minutes: Front Squat x 3 (building in weight)
  • 3 minutes each side psoas mobility
  • 3 minutes thoracic spine mobility
    Thursday: Rest Day

    Friday: WOD

    Saturday: WOD

    Typical we would see significant improvement by just adding some volume in the basic barbell lifts and mobility addressing his individual issues. In one month, we’d almost definitely see improvement across all of Jack’s issues and we’d adjust the training plan to fit the results we were seeing.

    There’s no long term obligation with Unlimited and Unlimited Plus, so if you’re interested take a look here and as always feel free to post to comments or drop me a line.

    [Originally posted Potomac CrossFit 150702]

    Unlimited Plus | Part I

    Uncategorized | Posted by Kayla Castro
    Jul 01 2015


    “It is not by wearing down into uniformity all that is individual in themselves, but by cultivating it and calling it forth, within the limits imposed by the rights and interests of others, that human beings become a noble and beautiful object of contemplation.” -J.S. Mill, On Liberty

    Believe it or not, this sums up our approach to pretty much everything at PCF. From your training to our membership policies, we want you to flourish, grow, evolve and succeed in your own unique way. The only limits placed on this is the impact it has on others.

    This goes for coaches, our training space, and other members. We put a price, a communication of the value of the time and energies of our coaches and the use of our space, on the time that you can make use of them in a group or in a personal training session. The goal of our policies is to maximize the freedom you have to make use of these. We also try to make it easier for you to make use of that freedom, so long as it doesn’t impact our other athletes.

    As Murray Rothbard states, “Freedom, then, is needed for the development of the individual, and such development also depends upon the extent of the division of labor and the height of the standard of living” [Freedom, Inequality, Primitivism, and the Division of Labor]. Which leads us to a discussion of our new Unlimited Plus and Unlimited membership tiers.

    We get that some people like to do “more” conditioning or gymnastics or strength. While we believe doing all these things, and especially focusing on your weaknesses, will make you a fitter and healthier human, we want to make it as easy as possible (i.e., give you the freedom) to find what works for you. Whether that’s just doing more classes like Oly or Strongman, or doing more classes like Endurance or Sexy Metcon. We are also responding to market signals and broadening our reach by partnering with other boutique gyms. So if you want to do Yoga (or Spin, which should be forthcoming), then we want to give you that freedom.

    We also want you to work on your goals and weaknesses if they lie outside of those classes by getting personal training and time to practice on your own. That’s where the personal training portion of Unlimited Plus comes in. Each month you’ll get to meet with the same Coach and plot out a training plan that’s layered on top of our normal programming to meet your needs.

    Unfortunately for most of you, the only analogy I can use is the Liberal Arts. Right now I’m on a big Montaigne kick. Now is modern(ish) Spanish Enlightenment philosophy my weakness? Not really. If I really wanted to work on my weaknesses I’d work on greek or Kant. But I’m diggin Montaigne right now, so focusing on that. Similarly I’m interested in doing more lifting and gymnastics skill work? Do I need to work on that? Probably not, but it’s keeping me in the gym more often and I’m enjoying doing it.

    So with Unlimited and Unlimited Plus you’ll get the opportunity to work on your weaknesses and/or work on what will keep you happy and hungry to get into the gym. So take a look at our new plans and let us know if you have any questions feel free to post to comments or drop me a line.

    [Originally posted Potomac CrossFit 150701]