Delaware

9/19 Hell Yea!

Our members have been killing it this September! But this week we have to give a HUGE shout out to our coach Marshall and Joyce!

First of all, I will say that WOD and Whiskey nights are definitely happening again! Coach Marshall did an absolutely phenomenal job walking the class through all the CrossFit movements and standards that were expected. To be honest, I saw deadlifts on the white board and thought, oh man, that many new people, all those backs to watch, not sure if this is a good idea.

But Marshall did what any great coach does, he watched everyone, stayed on all of our members to make sure we held our standards high, and made sure everyone was safe and had a great time. The energy was high, the work output was tremendous, and we exposed several new people to the Petram Way!

Marshall then manned the grill and made exceptional wings that everyone was fighting over. Jimmy had about 8 I think. 

But those wings could not be outdone by Joyce's baked goods that weren't necessarily 100% healthy, but were absolutely delicious. Not one cookie or brownie survived that night. Joyce has been one of our longest running members, and is always going above and beyond to make sure we are all taken care of. 

Joyce, you really delivered some incredible treats this past week, but this is a thank you for everything you've done for all of us since you started at Petram.

We are happy to have such an amazing staff and members at Petram. WOD and Whiskey was a huge success, and I can't wait to hear about the ladies WOD and Wine Night (expect some of the boys to try to barge in on that).

If you haven't had a chance, check out Coach Nick's live stream from the event! And to all of the gentlemen who came and tired out Petram, thank you and we hope you come back soon!

IF YOU SEE MARSHALL AND JOYCE THIS WEEK MAKE SURE YOU GIVE THEM A HUGE HYUPPPPPPPP! 

The Story Of The 20 Mile Journey...

Build Consistency In CrossFit and Fitness Will Come

In 1911, two teams led separate expeditions on a race to the South Pole. The journey over the most extreme weather and terrain on Earth was over 1800 nautical miles which is almost a round trip from Chicago to New York City. The press covered the beginning of this 100 day trek intensely.

The first team was led by Robert Falcon Scott. His team would march as far as they could on the good weather days, and then rest when the weather turned. Some days they would march 40 or more miles, while the other days they would only march 5.

The second team was led by Ronald Amundsen. His team dedicated themselves to marching 20 miles a day. On days during rough weather or terrain it may take them longer, and on good days it would take them shorter, but they were consistent.

In the end it was Amundsen's team that won. His consistent approach led to his victory while Scott's team perished in the Antarctic after reaching Amundsen's flag at the South Pole.

Your Own 20 Mile Journey In CrossFit

This story is very similar to our members' journeys. Some will take Scott's approach where some weeks they will hit 5 workouts, 3 yoga sessions and maybe some extra strength work. Others will take Amundsen's approach. Whether they are swamped at work or there is 4 inches of snow they will make it 4 days a week no matter what.

After being in different CrossFit gyms for nearly a half decade it is obvious to me that those that are consistent in their effort ultimately reach their goals more fully and quicker. Many athletes get distracted by trying to find a silver bullet to take them to the next level. They are always the ones starting the newest and sexiest lifting program or showing up with a 20 pound vest for Murph, but never able to stick to any one thing.

The unfortunate fact is that there is no secret. It's about consistently showing up, ready to work your ass off, every day. Some days you will feel great, other days not so much. The only important thing is that you show up and that you trust the process.

Consistency, no matter how small the effort, will always beat short term intensity.

-Coach Nick

A New Way To Scale CrossFit Workouts

As CrossFit Petram grows we will have an increasing range of skill in our athletes. Some athletes are just starting their first week of CrossFit, while others have been going at it for over three years now. This makes programming and scaling workouts that suit everyone challenging.

Workouts are scaled so that everyone is working at a similar relative intensity. This way we can have a Games level athlete next to a beginner, and they are both taxing the same metabolic systems and working on challenging but doable skills. The problem arises when we have every athlete that scales a different piece of the workout.

Enter The Tiered Programming Model

We believe the solution to this is the tiered programming model. In the upcoming weeks you will notice that most workouts will have three different options associated with them: L1, L2, and L3.

These three levels are associated with different skill/fitness levels. L1 represents a typical "scaled" or beginner athlete. L2 is for "Rx" athletes. L3 is for "Rx+" or competitive athletes (this level is reserved for those looking to compete in the sport of fitness).

Choose Your Fitness Level

Level 1

As stated above this is for our beginner athletes. If you've been attending classes for less then 4 months this is probably you. The movements are meant to progress into more advance movements. It may be tempting to jump up to L2 as fast as you can, but if you focus on the fundamentals your time at any CrossFit gym will go much smoother.

Level 2

Level 2 is where the bulk of a CrossFit gym's athletes reside. If you are able to complete at least 4 of these you belong in this group:

  • 1.5x Body Weight Back Squat
  • Body Weight Clean and Jerk
  • 5 Consecutive Kipping Pull Ups
  • 1.75x Body Weight Deadlift
  • 10 Strict Push Ups
  • Run A 9:00 Mile
  • 1 Ring Muscle Up
  • 10 Consecutive Double Unders
  • 10 Second L Hang

Level 3

You belong in this level only if you plan on competing, whether at regionals or locally. These athletes are working on skills outside of regular class time and should be on a separate strength program. If you plan on doing our L3 workouts please get the OK from the class's coach. To be considered for this group you must be able to do at least 4 of the following:

  • 5 Ring Muscle Ups
  • 2x Body Weight Back Squat
  • Run A 7:00 Mile
  • 1.5x Body Weight Clean and Jerk
  • Sub 3:50 500 Meter Row
  • 2.5x Body Weight Deadlift
  • 40 Consecutive Double Unders
  • 30 Second L Hang
  • Beat Up Coach Nick and Take His Lunch Money

The Take Away

Not every one of our workouts will have this tiered system with it, but most will. This system is intended to increase the level of organization of our workouts and provide motivation to take your fitness to the next level (literally).

We will be adding this system on a trial basis. If we feel that it is not meeting these objectives we will find a model that suits our gym better.

Accept The Challenge So You May Feel The Exhilaration of Victory! - George Patton

Feel free to leave your thoughts in the comment section!