How to be a CrossFit Competitor

How to be a CrossFit Competitor

By Coach Jason Struck It’s a very common story for some folks at Full Circle, that after a while, they become interested in ‘The Sport of Fitness.’ Whether it’s the Open, the Games, or just a local competition, there’s undeniably something alluring about the idea of putting what you’ve done in class to the test in a competition setting. I bet it’s true that some of our newer members may have even discovered CrossFit by seeing the Games broadcast on ESPN. For us old timers, the idea of a CrossFit competition ever being on a TV station, let alone being fully broadcast on the number one sports station, well it’s unbelievable. But it happened. And damn it if it ain’t totally inspiring to watch the best of the best demonstrate such virtuosity with so many of the very same movements we do every day (albeit at much higher weights and greater speeds).   So, you get this bug in your head. Where do you start? Well, with our current system of programming, if you are not regularly completing most of the WODs at RX, and at least some every now and again at Totally Sweet Elite (TSE), you need to identify your weak points. A lot of times, people will focus on one movement, like “I can’t do Toes to Bar, or I struggle with the Snatch.” But in a lot of cases, these are just symptoms of bigger and more general problems, like a lack of relative strength, mobility, or power. Attending regular CrossFit classes is a necessary component of this process. You won’t quickly or correctly assess your imbalances...
Why the CrossFit Open is Important

Why the CrossFit Open is Important

By Coach James Boatwright “Where Grassroots Meets Greatness.”   These words perfectly describe the experience of the CrossFit Open. It is a way to connect the contemporary iteration of CrossFit with its roots from more than a decade ago. CrossFit wasn’t always the massive, ubiquitous presence that it is today. It started in people’s garages, or in “Globo Gyms” with athletes meeting up to do these crazy workouts together that they found on CrossFit HQ’s website. It was small and underground. It was something you had to seek out instead of happening upon. Back then, the magic wasn’t in having a sexy new pair of lifting shoes or the craziest color of Rogue shirt. It was in the shared experience of pushing through a CrossFit workout with your friends and others in the community who would post their workout times in the comment section on the HQ site. The Open allows us to all reconnect with the original experience of CrossFit. It is the largest shared fitness experience in the world. You get to participate and compete with HUNDREDS OF THOUSANDS of other CrossFit athletes in five workouts across five weeks. Not only that, it allows us to compete with the pros in the same events. What other sport would allow you to do that!? You might be a great soccer player, but it would take a very narrow path in life to let you get on the same field as Cristiano Ronaldo.   If you do well enough in the Open, you qualify for Regionals. If you win there, you get to compete for a spot in the...
What’s Going On With CrossFit Full Circle Programming?

What’s Going On With CrossFit Full Circle Programming?

By Coach Jason Struck Since 2016, Full Circle has experimented with a few approaches to programming the Workout of the Day (WOD). In the early part of the year, we were following the same basic template we have been utilizing pretty continuously since maybe 2012. It served us well as far as balancing the basic demands of CrossFit programming with regular and productive strength training. However, it also meant that each week had certain patterns to it, and some clients were either always missing certain types of training on days they consistently couldn’t attend, or frankly people just didn’t like how predictable certain aspects of the training had become. So we switched it up! Greg, Matt, and I worked together to come up with a new template that met our ongoing needs training wise: regular strength and skill work, development of the energy systems, and more variety, which we all felt was a lot of fun from the client perspective. However, there were drawbacks to that as well. When 2017 rolled around, it afforded me the opportunity to fix some of those drawbacks, while keeping things that were really working for everyone and to apply some of the feedback I had been getting about programming. Before I delve into an explanation of why some things are the way they are today, I think it’s relevant to quickly explain what CrossFit is, and how Full Circle intends to uphold those CrossFit principles in a way most beneficial to our clients. Then with that in mind, I think most readers can understand where I am coming from. What is CrossFit? CrossFit...
Mobility Must-Haves: A Full Circle Holiday Gift Guide

Mobility Must-Haves: A Full Circle Holiday Gift Guide

Below are recommendations from some of the coaches at Full Circle on their mobility must-haves. With holidays right around the corner, we thought we’d share what the CrossFitter in your life (probably) can’t live without! Matt Bahen You’re on the road. You’ve been flying or driving FOR HOURS! You’re all bound up, and you KNOW you need to work out some of the kinks (because your coaches HOUND you about this ALL. THE. TIME!) But, you only have like a half hour until you need to meet with Granny and Grampy for gifts. What should you do? What was that “yoga” thing Coach Matt was talking about and doing in the corner that one day? It sure looked like he was taking a nap but in a really weird position. What was it again? ROMWOD! That’s right…Range Of Motion Workout Of the Day! Hands down one of the best things you can add to your “at home/on the road” arsenal to keep you Swole and Flexy or a Supple Leopard… whatever floats your boat… but basically healthy, recovered, and ready to crush tomorrow. Check it out at https://romwod.com/ James Boatwright When it comes to mobility, I’m a big fan of using what you already have in your house to get the job done. (That way you can’t blame not having equipment for not putting in the effort.) So, I love using a couch for things like the couch stretch or external rotation. You can use a doorway for everything from pec stretches to external rotations with the shoulders, etc. The one caveat would be a foam roller. I don’t...
The Floating Experience

The Floating Experience

By Coach Jason Struck I’ll be honest. The big thing that got me to try floating was my long-standing relationship with Dr. David Berv, co-owner of the Float Zone, and his generous offer to let me try it for free. You see, he’s been my chiropractor, acupuncturist and business colleague for several years. He treats me and my wife, and we’ve been going to his practice on and off for about 5 years. So, when he asked, though I was a little skeptical, I immediately agreed. While I may have been skeptical, I was also curious and I really wanted to at least try it out. But I also wanted to do my research. When I Googled the benefits of Epsom salt baths or magnesium salt baths, here’s what I mostly got: http://wellnessmama.com/4513/magnesium-salt-baths/ https://www.seasalt.com/salt-101/epsom-salt-uses-benefits http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html http://www.thehealthyhomeeconomist.com/epsom-salt-bath-necessity-for-health/ If you are anything like me, you may have noticed the number of times “essential oils,” “detoxify,” and “lavender” appeared in these “articles.” So, while they were all VERY supportive, they offered basically nothing in the way of concrete evidence that magnesium sulfate has a direct benefit on our bodies. It’s just a bunch of hippie ladies running their mouths. And that’s the thing about Epsom salt baths: they’ve been popular (and in other forms under other names around the world) for centuries, but they basically amount to an “old wives tale” or “home remedy.” This was one of the most concrete supports I found, and all it really concludes is that it has some therapeutic effects on the skin. And that was the only one I did find in my brief search of peer-reviewed journal...
Why are CrossFit Fundamentals Important?

Why are CrossFit Fundamentals Important?

By Coach James Boatwright Why are fundamentals important? Because this shit is difficult. And no one joined CrossFit because they heard that it was easy. So, now that we’ve established that, let’s break down WHY it’s so important to have solid fundamentals when you approach your training at CrossFit Full Circle. First, and most importantly, injury prevention (to keep you from f*****g yourself up); second is effectiveness and efficiency of training; third is progression; and finally, sustainability. In this article, when I’m referring to Fundamentals, I am shamelessly self-promoting the program that I teach. Not just because I am an absolute joy to be around, and an endless source of wisdom (just ask my wife), but because I believe the program we have designed is the best way to introduce someone to CrossFit training at Full Circle and give them the tools and knowledge to be successful there. This works for both new students and folks who have been with us for a while but might need a little more focus on the fundamentals than might necessarily be provided in L1 and L2 classes. For those who aren’t in the know, a quick introduction. The Fundamentals Program is something Jason, Matt, and myself put together and have constantly refined to give our students the best on ramp into standard classes possible. It currently consists of 12 classes, three per week, spread out across four weeks, that cover the core movements performed at CrossFit Full Circle. The exercises range in complexity from a standard lunge all the way to the Olympic Snatch, with A LOT of material in between, along with lectures on nutrition, dietary planning,...