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"Motivation gets you started, discipline keeps you going." Be disciplined.

CrossFit Override's cover photo

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The boys after a tough partner workout and the 6:30 class gearing up to pay the man. If you're looking for a new gym or just sick of the old routine, our doors are always open #teamoverride

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Memorial Day is just around the corner and whether you're new to CrossFit or not, you've probably heard about Murph at some point. "Murph” is a classic CrossFit Hero WOD to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005. With 600 total reps and two miles of running the workout isn't designed to be easy. Instead it's a way for us to give back a little for someone that has given their all for our freedom! "Body Armor" (Mike Murphys original name for this workout) is our 6 week “Murph” Prep program designed to help all individuals crush this year’s annual “Murph” Throwdown. Whether you are looking to complete “Murph” for the first time or a seasoned veteran this program has something for everyone. The program is designed as something you can do on its own or as extra work to supplement your current training! If you or anyone you know is interested in a Free copy of our 6 week program email nick.crossfitoverride@gmail.com

400m runs and overhead squats from yesterday's workout. It was nice to get outside! We are looking forward to these warmer months #overrideovereverything #crossfit

Part 3 - The Importance of Tempo Work!! *Please NOTE this plan is referring to the structure that our strength exercises will follow throughout the course of the next six months. All of our olympic lifting, skill work and metcons will remain very similar to what you have been seeing already. Our first microcycle that we started Monday will be a 4 week block of tempo work. During this phase we will deliberately slow down the speed of movement in order to increase the muscle’s Time Under Tension (TUT). Throughout this phase there are two primary training stimuli we are looking to achieve. The first and most important comes as a by-product of slowing down the movements, and that is getting a better feel for each exercise. Moving slowly will literally allow us to feel the “burn” (for lack of a better term) and more specifically allow us a better understanding of what muscle groups are being used for each exercise. In addition to a better understanding, putting a strong focus on movement quality can really clean up some minor movement flaws and help clear up any nagging aches/ pains that may have been caused. And for those of you feeling pretty confident with your movement, slowing things down can really expose some weak links in chain that we may have overlooked through moving fast. Second is the metabolic response that our cells go through due to the increased TUT. By increasing time under tension we naturally increase all metabolic activity within the muscle cells. Primarily our body’s natural, Growth Hormone (GH) and testosterone production, both of which are vital in building lean muscle and burning fat. This will ultimately help build size within the muscle, and a bigger muscle is a stronger, faster muscle. But what if I’m afraid to get too bulky?...You WON’T!! Without creating a whole blog post on this topic alone, the biggest thing to understand is that the more muscle we have on our bodies the more calories we burn. More calories burned, plus an appropriate nutrition plan, and combined with a training program focused on compound movements = Leaning out, building muscle, and getting “toned” which is really what most of us are after. Ok so now that we’ve got that cleared up, here is a quick outline of how our week will be broken down. 6 Training Days per week (Mon-Sat) w/ an off day on Sun. 3 - Days/ week - Focused on Strength Development + Short Conditioning Each day will contain two strength Exercises that will follow the parameters of the given microcycle Each Day will have a short metcon/ burner 3 - Days/ Week - Focused on the more complex movements + Loner Conditioning 1 Day Clean Work + Longer Conditioning 1 Day Snatch Work + Longer Conditioning 1 Day Skill Development/ Partner Work/ Long Conditioning Any questions, comments or thoughts please drop below and we’ll do our best to get back to you guys!!

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"He who fails to plan, is planning to fail" - Ben Franklin In part two we are going to lay down the road map for the next cycle (6 months) of training. *Please NOTE, this plan is referring to the structure that our strength exercises will follow throughout the course of the next six months. All of our olympic lifting, skill work and metcons will remain very similar to what you have been seeing already. Before we get into any specifics regarding our plan, it will make most sense if we can understand some basic terminology regarding programming hierarchy. At the top of the hierarchy is the MACROcycle. This often refers to the big picture and pertains to the total time frame that a specific training plan will last. A macrocycle can be as short or long as you would like depending on your specific goals/ time frame. For example, for most athletes a typical macrocycle might be looked at as an entire year of training. However, for someone training for the olympics a macro cycle could be as long as 4 years. For us, we are just going to use the next 6 months as a solid block of training. This will give us a substantial amount of time to make some real changes and improvements, but also the freedom to change the plan and head in a different direction should we need to. Next just under the macrocycles you will find MESOcycles. This term is used to refer to sub-blocks of training that when put together will make up the macrocycle. For example, let's use a college athlete. Their Macrocycle would be 1 full calendar year. Within that year they may go through 3 mesocycles. An Off Season, a Pre-season and their actual competitive season. For us, our macrocycle (6 months) is going to include two 3 month blocks (mesocycles) Last, layered under mesocycles is MICROcycles. Microcycles are sub-blocks of training that make up a given mesocycle. Looking at our college athlete example, their off season may be broken into a few microcycles (4 weeks of Base Strength, 4 weeks of Max Strength, 3 weeks of speed strength). For us each mesocycle is going to include 3 four week blocks (microcycles) Now that we have a basic understanding of this hierarchy, outlined below is our plan for the next 6 months... 6 Month Macrocycle 3 Month Mesocycle - GOAL: Build as BIG and BROAD of a base possible. 1 Month Microcycle - Tempo Work 1 Month Microcycle - Escalating Density Training 1 Month Microcycle - Muscular Endurance Training 3 Month Mesocycle - GOAL: Make the Base STRONG 1 Month Microcycle - Compound Endurance Work 1 Month Microcycle - Compound Strength Work 1 Month Microcycle - Clusters Stay tuned, in part 3 we will explain our first microcycle (Tempo Work)

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Summers Coming - Time to get Jacked and Tan...We can’t promise you’ll be tan but you’ll definitely be JACKED!! From the grand opening, to finding new 1RMs, to now working through our first open as a CF Override Community, the program has jumped around a lot as we worked to prep for some various events. While this has been very beneficial for us as coaches to really learn about all of your strengths and weaknesses, we believe that if we can take a more structured approach to our strength training we can really set ourselves up better for success. Now, we realize there are many different aspects to “fitness” outside of just strength training, and to be honest most of us probably have some very different goals when it comes to CrossFit. However, regardless if you are, looking to increase endurance, improve gymnastics/ Olympic lifts or just look better naked there is one principle we believe to be very true… To quote one of the great strength coaches of our time, “A pyramid is only as tall as its base” - Louie Simmons, Westside Barbell With that said, the primary focus for the next few months will be to develop as big of a base as possible. Developing a large, broad base will have a number of benefits both inside and outside the gym and is something we believe each and everyone of you can benefit from. First, having a bigger base drastically increases the amount of work our body will be able to tolerate in any given training session. This can include anything from, training in the gym, to your first 5k or triathlon, to practicing various self defense techniques for your profession. In any scenario, we will be able to train harder, recover faster and reap the benefits of that added effort. In addition, having a bigger base will make our bodies be more resilient. Resilient, not only to the various aches, pains and injuries that come from training, but also injury and sickness that may be caused from the added stress we experience throughout our daily life/ work. It has been said that having a base of strength is one of the single biggest variables to maintain and improve, quality of life and independence as we age. Last, as quoted above, if we set up a proper base we will be able to layer in many more training phases/ modalities, which leads us to having a “taller pyramid” ie. greater performance, better results and ultimately achieving our goals. So just how are we going to develop a bigger base? (Stay tuned for part 2 in which we will layout the road map for the next 6 months)

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We would like to congratulate all of our members on their hard work during last months nutrition challenge. Everyone did an amazing job and the results practically speak for themselves...In just 4 weeks of eliminating dairy, gluten, added sugar and focusing on real quality foods, we lost a total of 125 pounds and an average of 4.5"....We would like to give a huge shoutout and THANK YOU to Amanda for all of your hard work, time and making all of this possible. Just a reminder to celebrate everyone's hard work we will be doing a paleo potluck and movie at the gym this Friday at 7:30. All are welcome! Also the collage is a combination of pictures from our members meals! #teamoverride #crossfit #healthyeating

You knew it was coming.. The at-home workout for today is up on zenplanner. Check it out #overrideovereverything

Just wanted to publish it here as well for anyone that didn't get the text. We are planning to do a 6am group tomorrow and then open gym till 9am! All other groups tomorrow are cancelled...if you are planning on coming in please BE CAREFUL!!

The Story of the Open

The Open starts tonight!! Here's a little history on the open from CrossFit HQ. We will be having a watch party tonight at the gym at 8pm or make sure to tune in to games.crossfit.com to watch the live announcement!! https://youtu.be/skUxFsTzZ4Q