Rampage All Day

A quick discussion on some basic principles when it comes to developing Strength.  We finish up by touching on the concept of quantity vs quality of training when it comes to CrossFit. 

Although CrossFit workouts tend to be competitive in nature, you need to know when to SEND IT and when to approach your workouts with a more methodical training approach.  In this episode we break down the benefit behind strategizing and picking the right weight/option in certain scenarios. We'll discuss when it's a good idea go just go for it and see what you're limits really are. Enjoy!

Different workouts call for different weights on the bar. If you find yourself confused on what to use, or even worse, just always picking the same weights for every workout, listen to this one!

In episode 20 we dive into why CrossFit Rampage has chosen to outsource our class programming for the foreseeable future. 

After people do a thing for a long enough time, they start to wonder "what's next?" Recreational runners eventually sign up for a 5k. Then they do a few of those and that turns into a half marathon, which then may lead into a full marathon.  With CrossFit, typically the "Next Thing" is to do a competition. Whether it be a scaled comp, partner comp, or individual of some sort. However, is that the only option of what's next?  Nope, there are plenty of other things you can do to test or improve your fitness further, or even to just reinvigorate your drive for fitness. 

In part 1 we discussed how to choose a competition, what to expect, and why compete. In part 2 we're diving into everything you should consider when preparing for your first competition. 

Part 1 of a 2 part episode covers things to consider when doing your first CrossFit Competition.  How do you pick one? How much should you pay? What things should you expect going into it.  Who should you tell about it? How far out should you sign up? Part 2 will go into more detail on how you should prepare for your first CrossFit competition. 

Today I discuss a few of the characteristics that I feel make a good CrossFit Coach. There is so much more that goes into being a group-fitness coach for a CrossFit gym than just knowing how to coach the movements.  You have to be likable (a people person).  You have to have good communication skills.  You have to care deeply about others.  You have to be able to read others personalities and treat each person accordingly.  You have to be able to manage a class, large or small, of varying skill levels.  You have to know and understand movement really well.  You have to be able to show (demo), see, assess and correct movement as well.  A bonus would be excelling in a specific area and promoting yourself and the gym on social medias. 

In today's episode we dive into all the "stuff" CrossFitters use in their workouts. Shoes, wrist wraps, hand grips, knee sleeves, weight belts, thumb tape, jump ropes.... I discuss who this gear is for, what my personal opinion on it is, and what I've used in the past and what I feel like works.  None of the gear we use in CrossFit is 100% necessary for working out, but it all has its place and can aid in your workout experience.  As a newbie in the CrossFit gym you may be confused, or intimidated by others who have all this fancy gear. This episode will help clear all of that up  

Episode 15 is more of a "heads up" for people just getting into CrossFit. This may also serve as a reminder for those already doing CrossFit that "you're not the only one" dealing with these issues.  I dive into the most common issues we see from men, and also from women, when starting CrossFit. Typically we see men lack the appropriate upper body flexibility to hold a barbell in the front rack position (think, front squat with elbows up and hands open), as well as press the bar overhead to full lock-out of the elbows while keeping the spine stacked.  For women we rarely see flexibility issues, rather it's usually strength in the upper body as well as the core. So much of what we do in CrossFit demands great core strength, as well as upper body pushing and pulling, that it would be in most females best interest to put an emphasis on this when start CrossFit.  If nothing else, today's episode will help you ladies and fellas understand that you're not alone, and if you're struggling with these issues, it's completely fine because it's actually quite common. 

At some point in your CrossFit journey you may find yourself desiring "higher level skills." It's likely that you'll need some additional focused practice outside of the class setting in order to obtain said skills. In this episode we talk about how to use the knowledge and time of your coaches to continue improving on those things that aren't feasible to do in a class setting. 

CrossFit metcons are cool and all, but there's a lot more than just hitting the gas pedal then burning up and dying. In todays episode we talk about how to approach, test, and determine what you can do to better optimize your performances. 

There are only a small percentage of people who will truly benefit from a fully decked out multi-thousand dollar garage gym. Are you one of them? Find out in this episode. 

An overview of the different types of programs and services offered at CrossFit Rampage. 

As we're growing as a business, our focus is becoming more and more on implementing systems to help our members have a more fulfilled fitness journey. In todays episode we talk about the new software system, Uplaunch, that we're using to better educate our members as they begin their fitness journey at CrossFit Rampage. 

In this episode I dive deeeeeep into the pull-up and how to scale it. This is not a debate on strict vs kipping vs butterfly or whats right/wrong, this is for the person who wants to do a pull-up but yet is forced to perform a scaled movement every time they do a CrossFit Class.  I discuss all the various forms of scaling and the pro's / con's of all of them. Then I talk about what it is you need to be doing based on how much time you have in order to get your first pull up.  Hopefully you gain some insight as to what it really takes to do a pull-up. If you'd like some help from a coach, please reach out to one of us whenever you're ready!

Announcing our first  Rampage Strong cycle of the year beginning Feb 4th 2019. Every Monday and Wednesday Strong Class will meet at 6:15pm at CrossFit Rampage for an hour long strength focused class. Lead by coach Mark Moore. 

Todays show discusses how unaware we can become of what we're eating, as well as how much we're exercising. It's typical for people to "think" they're eating the right amounts, when they may be way off, as per the example I use of myself in this episode. Also, it's easy to get sidetracked on what our actual exercise attendance is if we don't pay close attention to it. 

We always may time to do the things we WANT to do, as well as the things we HAVE to do, but we don't always find time for the things we NEED to do. We all need exercise. In this episode we dive into how we can create the WANT for exercise, so we will purposely start to make time for it. 

If you put in 5 extra minutes of practice towards a skill, 3 days per week, you'd have a full hour of practice at that thing within 1 month! Have you spent an hour in the past month trying to improve your __________ ? Listen up for how to go about doing so. 

One of the best way to improve your movements is to record yourself doing them, watch and analyze it, and then practice more. 

This is basically a rough draft of an idea I have for publishing audio-info to the members at CrossFit Rampage via a podcast format. I plan to keep most episodes under 10 minutes, with the focus being topics that can educate people doing CrossFit on ways to improve their experience.