What's up y'all -- Coach C. here. On Sunday we wrapped up our first ever cycle of Gymnastic Foundations. This course took Power Grid athletes all the way from the basic shapes of hollow and arch to super advanced (and heavily scaled!) skills like the muscle up, handstand walk, and even the Iron Cross! There was some huge improvement, and a much deeper understanding of just how technical these movements are. Who knew a "simple" hollow hold could require as much mental processing as a barbell snatch?
We also used the first cycle as a test run to try out a few different formats and class times to see what got the best response. Our Sunday sessions proved to be the most popular, and engaging sessions -- so they're here to stay!
Gymnastic Foundations will begin it's new, bi-monthly schedule -- meeting two Sundays in each month. The skills will be posted early in the month so you can plan your attendance in advance. NO THURSDAY GYMNASTICS CLASSES
REMEMBER! This program is included in your membership and has no added cost! We focus on virtuosity of movement, and we strive for perfect form. No matter the skill, every athlete can attend every class. You will leave with a better understanding of that skill, how to scale it to where you are at currently, and how to advance to where you want to be.
*non-CFPG members welcome to drop-in @ $30/class
June Gymnastic Foundations Schedule (RSVP on TRIIB)
June 11th: Hollow Body (*aka the single most important gymnastic skill -- DON'T MISS IT!)
June 25th: Arch & hollow body review + applying these shapes on different apparatus (rings, pull up bar, ropes, p-bars, etc)
Come out for some rowing, running, and air bike interval work. Join the Summer Sweat Series, starting May 23rd!
What: We will be offering three classes a week. You are welcome to come to all or just one. Each week we will focus on one movement. Here is an example of what to expect:
Tuesday Rowing workout A
Thursday Rowing workout B
Saturday Rowing workout C
****If you can only make it to Tuesday and Saturday week 1, that's okay! The next week will start fresh with three new workouts to keep things constantly varied, so stay tuned to our social media pages!
Who: Anyone looking to increase their endurance, aerobic and lactate threshold, and overall metabolic conditioning. No experience necessary! Did we mention that it will help you with all your CrossFit workouts??
**Starts May 23rd**
Tuesday 6:30 - 7:00PM
Thursday 6:30 - 7:00AM (Yes morning crew, we said AM!!)
Saturday 11:00 - 11:30AM
Where: CrossFit Power Grid - when the sun is shining, we will be OUTSIDE.
How: Drop in to any class anytime.
*Please note: You must sign up for class on Triib 12 hours before class.
** if no one signs up before deadline, class with automatically be cancelled
$15 per class
SAVE and buy a 10 class punch pass for $100
Just in time for summer, Power Grid has four new awesome shirt designs! To make it even better, all designs can be fully customized. Add your name, represent your class pride (Night Warrior, #WokeAF, 5:Dirty), change the color of the shirt, or the size and location of the design - the possibilities are endless! There is even an option to design your own shirt from scratch using CFPG logos and artwork.
To help you understand how to make your CFPG shirt special, check out an instructional video:
**As a special offer, CFPG is offering FREE SHIPPING if you order by 5/15. Use the code FREESHIP by 5/15 to get free shipping.
Suns out, guns out - Get your new CFPG shirts now!
During Open Gym on the final Thursday evening in March, the gym lacked the same "buzz" that had developed over the previous five weeks. Every year, we say goodbye to The Open in the most bittersweet fashion. The built up nerves and the debit to both your time and energy is perfectly encapsulated in that brief stretch. There's always a small drop-off in attendance the week after The Open as we all catch our collective breath and take the opportunity for an active recovery week. On Monday, we start a new programming cycle and look ahead to new gainz!
However, as I know you're all eager to find out which team is going to be crowned Power Grid Cup champions, let's take one more opportunity to look back on some of our favorite memories from Friday Night Lights and The 2017 Open.
17.5 came in unceremoniously, and few of us were surprised by the couplet of thrusters and double unders. Our final Friday Night Lights coincided with our CrossFit Power Grid's two year anniversary, so party we did! Athletes gave the workout their all, and afterwards enjoyed some nourishing grub from Chipotle, courtesy of Night Warrior Miike and CFPG! Our sponsors supported us in making the final week extra special with games like the Wheelbarrow Race and Chin-Up Hold contest. Thank you to Kill Cliff, Ascent Protein, Get RX'd, BodySpec, Black Medicine, and Vuori!
Our community is built on the feeling of unity, and the fun that we can all have together. However, the greater theme that originally united us was the pursuit of health and fitness. The Open is one of the most powerful ways to assess where you are at with your training and to push yourself to new limits. We are so grateful to our athletes for providing us with the opportunity to see you Strive Valiantly and Dare Greatly.
Let's celebrate some of the outstanding achievements in this year's Power Grid Cup!
You have asked and it is finally here. CrossFit Power Grid is thrilled to launch its first ever competitive training class! As the Open comes to an end, we know that you want to continue to test yourself and push your boundaries. Come join us for Cycle 1 of this 6-week program, where we will spend time focusing on your mobility, strength and metabolic conditioning!
WHAT: One hour class offered twice a week for a 6-week cycle. Offering this class in cycles will allow you to test your skills in week one and retest them in week 6, to see how far you have come. We will challenge you to take that extra level of commitment in your training and work on additional skills you might not have the time to work on during regular class hours.
WHY: You want to receive personalized coaching to improve your mechanics and consistency. You want to take your fitness to a new level; you want to be stronger, faster, more skilled and maybe even compete!
WHEN: Tuesday evenings at 7:30PM and Sunday mornings at 10:00AM. Class 1, Week 1 will start on Tuesday April 11.
WHO: EVERYONE!! Looking to get stronger, increase your work capacity, and/or refine your CrossFit movements? This class is for YOU. Wondering if your skills are not quite there yet to join a competitive training class? Just like in any Power Grid class, our workouts are scalable, which means we will adapt the programming to suit your needs and skills.
PRICE: $149 per athlete, per cycle.
HOW TO SIGN UP: Talk to one of the coaches or send us a message and we will add it to your monthly invoice.
Still on the Fence?
We will be offering a FREE sample class on Saturday, April 8th at 8:30AM! If you want to see if this program is a good fit for you, make sure you RSVP before it fills up! You will leave this class a better CrossFitter than you entered.
Class Schedule for Cycle 1:
Saturday April 8 @ 8:30 AM – Sample Class
by Coach Drew
By now you may know, I love judging as opposed to competing in competitions. Don’t get me wrong, it’s just as nerve-wracking. Like when I judged a few regional athletes at Moxie Madness last year - talk about high stakes! We’ve all heard the horror stories about judges getting yelled at by an athlete in the middle of workouts or miscounted reps that cost a team the podium, but those moments are rare, and like to be re-told for dramatic flair.
As we move into the Open this year, we will all have the opportunity to judge our fellow athletes and be judged during our workouts. I like to think of this time as a way to remind ourselves what accountability looks like in this sport and like our box motto - “Strive Valiantly. Dare Greatly”.
Below are a few tips for new and seasoned judges that might be helpful in The Open:
Judging is a two-way street, so athletes take note of a few reminders.
As a final thought, remember that The Open is an opportunity for us to challenge ourselves mentally and physically. As competitive as some of us are, remember that our awesome CFPG community is about civility and creating a welcoming community. Let’s continue to push each other and elevate our fitness levels to new heights.
by Catherine Wong
Paleo, RP, Keto, Atkins, The Zone Diet, Raw Food Diet, Master Cleanse, Intermittent Fasting, Whole 30, juice cleanses, low-carb diet, low-fat diet, starve yourself diet. There are so many diets out there right now and I have tried almost all of them. How many have you tried?
What works for one person may not work for you. What works for 99 out of 100 people may not work for you. Finding what works best for you really depends on your goals and understanding your own body. Now if your goals are to have a more well-rounded lifestyle when it comes to nutrition, fitness, mental health and happiness, then The Whole Life Challenge might be great for you.
What’s awesome about the WLC is that it is not another diet. It is not a weight-loss challenge. It is a lifestyle challenge. It focuses on developing new lifestyle habits by putting things into practice and using repetition to create simple and healthy routines over 8 weeks. It’s about seeing and taking advantage of opportunities that were always there by re-calibrating your actions towards a consistently healthy lifestyle.
Unlike the Whole 30, WLC is a challenge where perfection is not the objective. It’s not an all-or-nothing, restrictive nutrition challenge. You can go off plan for a meal, and all you do is lose a point(s).
There are 3 levels to pick from: Beginner, Intermediate, and Advanced. You choose a level that is sustainable for your current lifestyle, yet challenges you to make positive changes you otherwise wouldn’t make. Every week, WLC will introduce a new lifestyle challenge that focuses on stress relief, mental health, staying connected to people you care about, or organizing your life. (Some past examples are: disconnecting from technology during meals, reading for 30 minutes each day, contacting someone you don’t usually keep in touch with, writing down 3 things you’re grateful for at the end of each day, writing down 3 to-do items you will get done the next day, and meditating for 10 minutes).
WLC is also built to fit you. For example, it is unrealistic for every person to aim to get 8 full hours of sleep per night. If you normally get 5 hours, then you’re shooting for at least 5.5 or 6 hours of sleep during the challenge. You earn points and log them through the 8 weeks and the goal is to end up with as many points as possible.
I have participated in The Whole Life Challenge 3 times and am a big advocate for this program. The nutrition and fitness habits you pick up during the challenge can be measured in performance and body composition. You take body measurements and do a workout at the beginning of the challenge, and do the same at the end of the 8 weeks.
The challenge shows us habits, we practice them, and after the challenge we decide if they’re right for our lives. Plus, you get to “compete” with your friends who are your support system throughout the game, and you keep each other accountable. Have fun while reaching your goals!
How to play: https://www.wholelifechallenge.com/howto-play/
Join our team!: https://game.wholelifechallenge.com/wlc1701/teams/crossfit-power-grid#/
It is the most common feedback that we hear from our athletes at Power Grid; “Give me more/harder/longer WODs!” When I saw a variation of this question pop up on our comment board this week, I had so much to say but that piece of paper is so tiny. So here we go…
Do you feel like your PRs just don’t come as rapidly as they used to? Maybe you’re stoked to see how far you’ve come since Foundations, but you’re ready to take the next leap and become an “RX CrossFitter”. It happens to all of us as we move past our initial phase of training (typically the first 6-18 months of CrossFit attendance 3 or more classes per week). We’re so used to beginner gainz and PRing every time we so much as look at a barbell, that we get a bit let down when our numbers start to level out.
I’m almost ready to stop blabbing and actually answer the original question, but first, imagine this:
One Saturday afternoon you hear that the world’s most accomplished darts player is in town, visiting the local pub. Since you’ve always dreamed of being a world class darts player, you scurry down there right away (world class darts and pubs in Oakland, super relatable example amirite?). You’re thrilled to learn that he promises to make you a better darts player if you follow his training, and he’ll do it all for only the cost of a pint!
Right away the darts champ asks you, “what is the first goal you want to accomplish?”
You reply, “well, I always see it on TV, so I guess I’d like to be able to hit a bullseye every time.”
“No problem” says the champ “here’s how the training is going to look...”
The champ goes on to tie a pretty heavy blindfold over your eyes, spin you around several times, and then simply says: “now throw it!”. You’re quite skeptical at this point but you launch the projectile anyways, only assuming the worst when you hear shattered glass almost immediately after letting go.
As your mind fills with panic, the champ’s voice sneaks back in. “Great work! Now do that drill once a day for the next year and you’ll be able to hit bullseye whenever you want!”
OK back to reality now. You hopefully realize that the above is example is a ridiculous way to illustrate that random training will never help you achieve your specific goals. Well I refuse to be that same irresponsible coach to you all as CrossFit athletes. Here are a couple more effective methods to achieve your goals:
INTENSITY IS KING
The daily programming we follow at Power Grid (W.O.D.) might seem random from an outside glance, but variance is not to be confused with randomness! A lot of thought goes into making sure that over the course of several weeks/months/years you are exposed to a broad and inclusive range of fitness. We always tell new athletes that if you simply show up to the gym 3-5x per week and complete the workout, you will see results. But as those beginner gains fade, we need to make sure that Intensity is our priority in the WOD.
If you finish the daily workout and you immediately bend over to start breaking down your barbell or jump into a conversation about how “tough that was”, chances are you’re just not working hard enough. This is the simple and very inescapable truth of CrossFit: if you’re not pushing yourself to the point of gasping for air/lying in a heap on the floor at least a couple times a week, you progress will stall. There are no shortcuts. Stop looking for the magic solution, just work harder. Embrace the suck.
After getting your intensity to the level it needs to be, your body will need to adapt. You may find you’re extra sore or need more recovery. Listen to your body as it quickly gets acclimated over the course of a couple weeks. Again, don’t add in more work until you’ve prioritized intensity!
ATTACK YOUR WEAKNESSES
Now you’re ready to start adding in more volume, but it’s important to be intentional. Write down your S.M.A.R.T. goals, or sit down with a coach to go over areas you can improve upon. Choose one or two areas to focus on, and diligently train these weaknesses each week. These should be skill based sessions with a focus on virtuosity, rather than intensity (you’re already getting that from the WOD, remember?). Switch out your goals every couple months or so, to make sure you stay well-rounded.
Luckily, we make this easy for you with our speciality programs, included in your membership:
OLY Foundations (Thursday @ 5:30pm, Saturday @ 10:30am)
Focus on the basics of the Olympic lifts: Snatch and Clean & Jerk
Endurance (Mon/Wed @ 6:30pm, Trail Runs on Sunday)
Become a more efficient, less injury-prone runner and build your cardio engine
Mobility (Thursday @ 6:30pm)
Avoid injury, increase performance, reduce pain, and increase relaxation. Focus on the most neglected part of your training.
Gymnastic Foundations (coming in January!)
Master the basics of human movement. Recapture your ability to move freely.
Beyond the classes above, there are a number of resources available to you online that offer programming with varying levels of personalization and cost. Here’s a couple that our coaching staff enjoys:
If your goals don’t fall in line with our speciality classes, or your timeline is accelerated (“I want a muscle up… and I want it tomorrow!”) you need someone who can give you the specific tools for the job.
Talk to your favorite coach, or reach out to us to arrange personal coaching sessions with one of our staff. Personal coaching sessions are great for:
Talk to us today, and we’ll make sure you are working with the coach best suited to your area of interest!
Strive Valiantly. Dare Greatly.
With a strong interest in trail running, and Zion training approaching in the next couple months, now is a good time to discuss some essential items that every person should have when hitting the trails.
Stating the obvious here, but trail running is a lot different than road running when it comes to the availability of resources when on a run. If you get thirsty on the road, you can easily find water at a local business. Have to use the restroom? There is a Starbucks on nearly every corner. Fall down and twist and ankle? Someone probably witnessed the accident and is offering help.
When on a trail you truly need to be prepared for the unknown and unexpected; help is not on every corner.
With this in mind, I have compiled a list of items that every person should carry when out for a run.
This is an absolute must! If you are doing a short trail run (60 minutes or less) a hand held bottle will suffice. I recommend something that is at least 24oz. If it is extremely hot, I recommend carrying 2 hand held bottles. For comfort and convenience get a bottle that has adjustable hand straps with a pocket.
For longer runs over 60 minutes, or if you are not a fan of running with a bottle in your hand, a hydration pack is the way to go. They are lightweight and can safely hold important items while on the trails. I personally recommend the Nathan hydration backpacks as they are durable and comfortable. They have a large selection to choose from including gender specific fits and styles, and multiple bladder capacities that are easy to clean. The best thing about these backpacks are the multiple storage pockets that will hold all your essential supplies.
One of the most overlooked items on the trail is food. When on long training runs it is important to constantly fuel to provide your body energy to burn. The last thing you want to do is “Bonk” on the trail. Items like gels, bars, or chews are great choices. They are easy to carry, easy to digest, and specially formulated to give your body the fuel it needs.
A few safety items that you should carry and may use on a regular basis include:
Hopefully you will never need to use the following items, but you should always be prepared in case of emergency. These can easily fit in a hydration backpack so there is no excuse to not carry them:
Non Essential - Nice to Have items
Some of the following items seem ridiculous or funny, but like I mentioned before, you need to be ready for the unknown and unexpected.
Other recommendations in terms of equipment:
Trail shoes are designed to provide extra protection and traction while running on uneven and rough terrain. My biggest caution when looking into shoes for any type of running is do not get shoes that encourage bad run form (heel strike, slow pull, etc.). I personally do not run with trail specific shoes, nor do I run with running specific shoes. The shoe that I love to run in is the Reebok Nano 2.0. These are CrossFit shoes, but my favorite running shoe!
I am a huge fan of Oakley’s, especially the styles that allow me to change out lenses. For trail running I recommend a lighter tint lens. This will allow you to see the trail a lot clearer in shadowed areas. In the open field they may be a little brighter than the dark lenses, but a small price to pay for being able to see all holes, rocks, roots, etc. on a single track under the tress.
Oakley Trail Lens
The trails are a ton of fun and extremely beautiful. Depending on the trail and time of day, you may be alone for extended periods of time and need to be self reliant. The items recommended above are minimal, yet meant to get you out of a tricky situation and keep you comfortable, but most important - Help Keep You Safe!
This list is not set in stone and you can add/subtract items as you feel necessary, and per length of run. If you need more infomration or want to discuss this stuff more, just reach out to Coach Caesar.
Get ready for the trails!
CrossFit Power Grid is pleased to announce that we will now be offering private endurance coaching. In the past the endurance class programming has been focused for a general approach to ensure athletes finish a particular event. With personalized coaching, athletes will have programming based on their personal S.M.A.R.T. goals, work and travel schedules, and CrossFit training.
Coach Caesar will be offering private coaching for athletes looking to complete an endurance event of any length. Whether you are looking to complete your first 5K, set a PR for a Marathon, finish an Ironman Triathlon or Ultra-Endurance event, Coach Caesar can help. Private coaching will be based on a monthly subscription with the duration of training dependent on your goals.
As an avid endurance athlete, Coach Caesar has the knowledge and experience in endurance sports and training. He has successfully participated in numerous endurance events including 4 Ironman triathlons and bicycled from San Francisco to Washington DC.
Moving forward endurance class will be taking a different approach with the continued focus of improving athlete’s run form to promote efficient running. However the programming will no longer be focused on a particular event. The goal is to have the class be less focused on volume for a particular event, but more on form and ancillary athlete conditioning.
For more information on endurance class or personalized coaching, talk to Coach Caesar at CFPG or send CFPG an email.
Private Olympic Lifting Coaching
CrossFit Power Grid is pleased to announce the addition of private Olympic Lifting and Strength coaching. Coach Danny will offer a 6-Week Personal Coaching program to athletes looking to take their Olympic Lifting and Strength to the next level. The program will encompass a personalized strength and lifting program focused on S.M.A.R.T. Goals identified at the start of the program.
Each individualized program will offer the following benefits:
Coach Danny is a USA Weightlifting Certified Sports Performance Coach with years of weightlifting, strength training, and coaching experience of athletes of all different sizes and skill levels. He is always honing his craft and researching to stay up to date with the most recent advancements in the sports performance and weightlifting fields to ensure that his athletes are benefitting from every new method possible.
Oly Foundation classes will continue to focus on the basic fundamentals of the Snatch, Clean & Jerk, as well, general strength training to supplement those lifts. This custom program will take athletes beyond the fundamentals and help individuals towards personal goals of growing as an athlete, and increasing your lifts in a sustainable, personal, and safe method.
Egos should always be checked at the door before starting this or any other of our CFPG programs. For more information on starting your personalized program today, talk to Coach Danny at CFPG or send CFPG an email.