This is now my second pregnancy to workout at BRFC and there's no place I'd rather be! EVERY movement is demonstrated for EVERY workout, and there's always a modification when needed. Where else do you get that? And the Coaches? BEST THERE IS!!! I wouldn't trust my pregnancy fitness with any other gym. Thanks for everything!
I have stuck with the programming you did for me and you were right, my numbers have increased significantly. My upper body seems to get stronger and stronger. I have PR'd many times this week with Push Press (120 lbs), push jerk (170, but I know I can do more), and OHS with 155 lbs (I tried 165 and did not squat low enough but I'm sure I can get it). I am also able to do kipping pull ups, now I need to string them together. The most I can do is about 10 in a row. I have worked on my snatch, but I feel like I need to get the technique down and I have been watching videos online to get the proper form. I am forever grateful for all you and the other coaches at broad ripple have done for me. I cannot wait to see what else I can do and to see all my numbers increase. Thank you so much! I did not think I could be so strong. Once again, thank you so much and I cannot wait to see what's next!
I needed a more challenging fitness routine & CFBR fit the bill. The workouts vary each day & the coaches are excellent! They've helped me increase my mobility, strength, & endurance. If you're looking for a gym to improve your physical, as well as your mental...give CFBR a try, you won't be disappointed.
Joining CFBR is by far the best fitness decision I've ever made in my life. The coaches are top-notch and focus on technique more than anything. Did I mention that I don't have to worry about programming my own workouts anymore?
I joined CFBR this June and I couldn't be happier with it! The coaches at CFBR have been fantastic, and the intro course really helped ease me into both the Crossfit workouts and the community there. I went from feeling intimidated by the unfamiliarty of working out with barbells to looking forward to getting to go there. The community is great! I have received so much encouragement from other crossfitters, whether they give me tips on my lifting or encourage me to keep on going when I think I can't. I've gained strength, endurance and energy. I'm really happy I made the choice to join there! . .
You can tell that CFBR actually cares about everyone's success. This is the best choice I've made for my fitness goals. I appreciate the constructive feedback I get from the coaches at CFBR during class. As someone new to crossfit, I was very concerned about not being successful. I very quickly discovered that not only do the coaches encourage you, but so do other members. Any question I've ever asked via email has been answered super quickly. They are committed to making sure members are happy and well informed. There's also events like Barbells for Boobs or the upcoming Halloween activities that allow members to become even more of a community. Thanks so much, CFBR!!!
The Why: I’ve been asked recently to post my thoughts on the various cycles and aspects of our program to give a little more insight into the how’s and why’s, so here we go. The best place to start would be why do we use cycles. I’ve heard, “Why do I have to cycle? I’m not training for the games.” Easy answer is because a solid training program shouldn’t only be used by competitive level athletes. To use a haphazard approach is leaving money on the table. Controlling the program with planned variation at intervals where the adaptation (improvement) from the stimulus (training) diminishes is the best plan for building better fitness for both the short term and long term (fastest gains in shortest period of time, sustainable for months/years). Using Wendler’s 5-3-1, the Hatch Squat Program, or Starting Strength’s 3×5’s as the strength portion of your workout is not a cycle, it’s a novelty. The entire program should be structured within a cycle to work towards a common goal, conditioning and accessory work included. This is true for beginners and advanced athletes. What this cycle is all about: Building strength is a structural and neurological change, the wrench in the gears is that the rate of change varies for different tissues. Neurological changes can happen very quickly, muscle growth and repair is a fairly quick process. However, connective tissue is not. We have to account for the increase in muscular strength and the disproportionate strength increase of the supporting connective tissue. Without taking that into account and halting a strength biased program at the right time, increased risk of injury is a danger. Without planning ahead of time for the varying needs of the system (your body) you’re leaving too many variables and hoping for the best. God speed crash test dummy. The fun part is in the details. The seemingly inconspicuous aspects of the program are where the magic is. Increasing strength increases absolute force production, greater force production allows us to do cooler things: strict pull-ups, handstand push-ups, higher jumps etc. If you combine force and speed, NOW you’ve got a great combination. Power is the name of the game. Whether it’s football or Crossfit, the more powerful athlete will win. Transitioning from a strength based cycle to a volume cycle doesn’t mean no more heavy weights, as you probably noticed. What it means is changing how we use the weight to affect the system. In this cycle we use the weight to increase power production, meaning we want to use heavy weights and move them faster. This has many benefits to performance, including increasing maximal force production (stronger), but the sneaky detail that is easy to overlook is the benefit to connective tissue which responds well to high volume work at moderate to heavy weight. Exactly what this cycle is all about. Allowing the connective tissue to get stronger to match muscular strength and increasing power output are key components of this cycle, and necessitate varying cycles whether you are a beginner looking to get stronger and faster or a competitive level athlete hoping to compete with the best. Enjoy this cycle, I’ve had many a chuckle while writing it out. – Coach
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Goal Setting The S.M.A.R.T. Way Goal setting is a critically important part of achieving success both inside and outside of the gym. Anyone can set a goal, but not everyone will work towards achieving it, let alone actually achieve it. When you have a community like Team BRFC, impossible is nothing! Community is a crucial part of achieving any S.M.A.R.T. goal. What is a S.M.A.R.T. goal? Specific Measurable Attainable Realistic Time-Bound At the beginning of every month, the Goal Board is wiped clean so that you can put up the new month's S.M.A.R.T. goal. Anyone can write a SMART goal, but not everyone will achieve them. Community will help. Community keeps you motivated. And when motivation wanes, community keeps you disciplined. You see other people working on their goals, and you want to do the same. Maybe they share the same goals as you and you are extrinsically motivated to achieve them. (Competitive? Set a goal for yourself to achieve your goal first!) I can’t tell you how many times I’ve looked at a workout and thought “UGH. I DON’T WANNA.” Motivation is fleeting, but discipline is where your goals are achieved. That text from a friend asking if you’re coming to the 4:30 class, or the gentle nudge from your coach to put 10 more pounds on the bar and give that PR a shot might be exactly what you need. Connection We are social creatures and we crave human connection. Share a goal with someone, create a connection. When everyone is working towards goals, whether that's a common goal or individual goals, your friends can become your family. Accountability Accountabilibuddies are an AMAZING tool in goal achievement. Whether it is a Coach or another member, pick someone to hold you accountable to your practice/tracking/good habits. We all need a gentle reminder - or swift kick in the rear- every now and then. F5 Coaches are your built-in accountabilibuddies. BRFC coaches are your built-in accountabilibuddies. Your class BFF can be too. But, what if I don't need an accountability buddy? Just because you've set a S.M.A.R.T. goal doesn’t mean you need to actually tell someone about your goal. If you find yourself more intrinsically than extrinsically motivated, then keep it to yourself. But don’t forget you can lean on the community for advice or emotional support. Use that competitive mindset we mentioned earlier to reach your goal before someone else reaches theirs.