Should You Measure A Workout By Your Soreness?

One of the most common misconceptions I see as a coach is the “no pain, no gain” attitude. I’ll admit that I fall into this trap myself from time to time and need to simply remind myself of a few simple things. Today I want to see if I can help people re-frame their mindset as it leans towards this idea in training and I specifically want to focus on if muscle soreness is an indicator of a good workout.

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The South Landing Throw Down: Recap

Now, that was a fun Saturday! For five hours South Landing was filled with cheers, high fives, new PR's, and celebration all around. What a day! This was the first every South Landing throw down, and it is safe to say it won't be the last. 

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Fitter Is Better Than Fittest

If you are anything like me you “research” things by going to Google and YouTube first. For this article I typed “Crossfit” into YouTube and in the top 10 videos I saw 7 shirtless male athletes, read the words “fittest”, “competition”, “all in”, and “crossfit games” multiple times, and I questioned my “fitness” about a thousand times in 15 seconds. This article is here to show you why that stuff shouldn’t even be in your mind.

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Reach For The Sky!

A few weeks ago I was having a conversation with a good friend about progress and how different that looks for each individual. For some the process of progress may be slow and steady and for others things just seem to click and away they go on their way to reaching their goals. I fall more into the first category and most likely you do too and that’s ok.

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Celebrating TWO

Two years. I can still remember sitting on a beach, dreaming with Shane about opening a gym. We wanted to help people find health. We wanted to help build community. We wanted to impact our city by improving the quality of life of its individuals. It seems simple, but truly it was our vision. We thought it was 10 years away, but a little over a year later on November 14th, we opened the doors to South Landing.    There are not words to express our gratefulness for every step that has brought us where we are today. From Cody helping us load and unload equipment every week for our park workouts (prior to having a permanent location), to the hundreds of new faces we have met over the past 2 years. Our members have become like family. Our gym has become like our home.    TO OUR MEMBERS: Thank you believing in our staff and our vision. Thank you for committing to moving forward and for bringing smiles and great attitudes through our doors. There's a quote that says, "Home is not a place, it's a feeling." Well, South Landing truly is our home because every single day we walk away realizing that we are the luckiest individuals in the world to have been impacted by so many of you. Thank you for the countless laughs, the many memories, and the sweet blessings you give us daily. You will never know how much our lives have been impacted by each and every one of you, and we hope that you leave every single day having taken another step forward.    TO OUR STAFF: Thank you for treating South Landing like it is your own. You care so deeply for others, and we are so grateful for each of you. We see your hard work, and we have so much respect for each of you. We would not be able to celebrate these milestones without you, and we cannot thank you and your families enough! We are so so grateful.    TO EVERYONE: Thank you for encouraging us, for believing in our vision, and for bringing life to South Landing. From showing up at park workouts, to creating trivia and game nights that rock, you guys are amazing. Enjoy a few photos below from throughout the year, and we cannot wait for what this next year has to offer!   And on a final note,

NEVER

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“Do I Need To Be Strong/Fit To Start Crossfit?”

If I had to pick the one thing that people say the most on day one of starting Crossfit it would be “I am really out of shape/weak right now.” In that moment I am extremely aware of how much a person has to put aside to just enter a gym. I know that when they are saying that for the first time to me that they have more than likely been thinking that for years and so I understand how much courage they must have gathered just to commit to making a change in their health. There is no way I can express in words how much joy I feel for that person in that moment because I know what comes next.

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Member Goal Highlights: #optoutside

We love health. And we daily love being a part of a group of individuals who are seeking a healthy lifestyle. Why do we love this? Because we love to help people live LIFE fully. This doesn't mean just inside the four walls of the gym, but rather life outside of the gym. That could be running with grandkids, playing sports, hiking, etc. Regardless of what life looks like outside of the gym, we love to see them tackle goals and go after dreams that they've always wanted to do. 

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3 Things South Landing Members Taught Me In 2018

Coaches

South Landing is turning 2 in November and I am absolutely floored by that. Coaching is a funny job because you are always looking for ways to improve others and help them reach their goals and in the process the people you coach end up changing you. At least that is how it’s gone for me. So what have I learned?

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Going after Goals: Member Highlight!

We love seeing members go after their goals. Goals create purpose for training. They give a "why" behind the hard work daily put in. Setting a goal is the easy part. It is the daily dedication, the overcoming adversity, and the daily choice to move towards that goal that is the true test. We are so proud of member Joey Dembeck who accomplished a huge goal of his two weeks ago. 

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Beginner’s Guide To Crossfit Lingo

I was reading a book last weekend and the author was referencing industries that I had zero background in or understanding of. Point blank I had pretty much no clue what he was talking about but I kept trudging through my reading hoping for a section that I could understand and relate to. Half way through I read the word “Crossfit” and was immediately in my zone. I understood every single thing he was talking about and was really excited to carry on with the book because now I had a reference point I could go back to on what he was talking about in his writing.       As I am writing this I had to take a second to laugh a little (or LOL as some would say) because I remembered starting Crossfit and having no idea what anything was or what anyone was talking about. That’s why this blog post exists. I want to make the experience of looking for a Crossfit gym a little easier for you. While this may not be exhaustive as a guide it will be a great starting resource to build your confidence when walking into a new gym and understanding what people are talking about.   Let’s start at the top and work our way through.   =&0=& =&0=& =&2=&- Metabolic Conditioning. Ok, now forget “metabolic conditioning” and replace that with “this is where I sweat a lot and give some high fives and have a great time!” A metcon is where the higher intensity work gets done. This shouldn’t be a scary time of the day for you but instead a time where you realize you are reaching your goals. Want to lose some weight? Great! Metcons are where you will burn unbelievable amounts of calories in a fun and exciting way. Want to build some muscle? Awesome! This is where a large amount of your strength work will be done and where you will start to see all of those awesome muscles start to grow. Want to get a great workout in that increases energy? You’re in the right place! Metcons are typically shorter (4-20 minutes) and will help you release all of those awesome chemicals that leave you feeling accomplished, confident, and ready for another day of growth.   =&0=& =&0=& =&5=&- Workout of the Day. This is an all encompassing phrase. This will typically be referring to everything you do from the start of class to the end. Pro Tip: Saying “WOD” verbally is a lot like saying “LOL” or “NBD” out loud. You can do it but it may be better to just use it in text or on the Gram.   =&0=& =&0=& =&8=&- Every Minute On The Minute. Lets say the coach says “today we have a 10 Minute EMOM of push ups and air squats.” All your coach is saying is “for ten minutes we will alternate every minute between push ups and air squats.” So minute 1 you will do push ups, minute 2 you will do air squats, minute 3 you will do push ups, etc. These are typically for building comfort in a movement and make it so you dont ever get stuck on something too long. This is a really fun way to workout as it can be fast and productive while also keeping you engaged the whole time.   =&0=& =&0=& =&11=&- As Many Rounds As Possible. If I am writing an AMRAP it would typically look like   AMRAP 5 of 5 Push Ups 5 Air Squats 5 Sit Ups   Translation: For 5 Minutes you are going to try to get as many rounds of those three movements as you can. Once you complete your sit ups you will start back at push ups until the clock says its been 5 minutes.    This is also a really fun way to workout as it can be completely based off of how you feel that day. Had a rough day at work? We hate to hear that BUT just move through this AMRAP and give it what you have and that will be great! Just wrapped up the greatest day of your entire life? AWESOME!! Since you are feeling great try to really push it today on this AMRAP. AMRAPs are also an amazing way to see progress. Last time you got 3 rounds on the AMRAP? Ok cool! I want you to see if you can get 4 rounds today. I really think you got this!       =&12=& - This is NOT something you should be doing EVER during a workout. Do the opposite! Have fun! Make friends! Get healthier and fitter and just be happy! You’re welcome for this one.   =&0=& =&0=& =&15=&
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