We have classes for all ages and levels of fitness at Coast Range, including CrossFit Kids, preteens, teens, open classes, CrossFit Wellness, and Parkinson’s classes. Transcript: "Yeah, what a great question. And I have actionable things that we do here at Coast Range. So we have classes for CrossFit kids, which is five years old to eight years old. We have CrossFit preteens, which is nine years old to 12 years old. We have CrossFit teens, which is 13 all the way through 17. And then we have our open classes, which is 18 years old to as long as you want to stay in the open classes. But we also have a CrossFit wellness class, which focuses on members over the age of 65, missing limbs, morbidly obese, chronic illness, things like that. And we also have this person who's a stud. We also have a Parkinson's class as well that we run on Tuesdays and Thursdays. So not only is CrossFit accessible to everybody and anybody, but there is a class here at Coast Range for you, no matter what your level of fitness is."
CrossFit offers the benefit of using functional movements which involve multiple joint movements, creating a higher power output, and allowing for an objective measure of fitness rather than a subjective one. Transcript: "What benefits do you believe CrossFit offers that other forms of exercise may not? Man, these questions are awesome. I think the biggest benefit for CrossFit that maybe other forms of exercise may not is that CrossFit combines functional movements which you define as multiple joint movements. And most of the things that we see in the Globo Gym are non-functional counterparts which means that they're single joint movements. So if I do a bicep curl for example, it's just the elbow joint that is moving but if I do a press I have the elbow and the shoulder joint that's moving multiple joints which makes it a functional movement. The reason why this is so important is because functional movements allow us to move large loads long distances quickly. And the more load we can move quickly, the higher our power output. And that is, CrossFit's definition of fitness is your work capacity across broad time and modal domains or how high is your power output. So the biggest difference between CrossFit and other forms of exercise is that we define our terms, is that we make sure that everything we say is objective and it isn't left to subjectivity. We also make sure that we use multiple joint movements so that we create high power output so that we can get the results that most people are looking for in the neuroendocrine response between the mind and the body."
I would start with a decent warm up, followed by Olympic weightlifting or power output specific pieces. Then I'd move into a CrossFit style mixed modality workout and another accessory at the end. Finally, I'd do some mix type of workouts plus some accessory work to reset the body, get some strength accessory pieces. At the end I'd do some machine workouts for conditioning. Transcript: "I often think by energy system, so I would probably start with a decent warmup and then have a couple of either Olympic weightlifting or power output specific pieces and then move into some like slower strength, more like powerlifting style stuff, either squatting or deadlifting or something. So now you're at like with the warmup, that's kind of four pieces of training. And then I'd move into maybe doing a crossfit, a strength accessory or a more of a crossfit style mixed modality workout. And then either another type of mixed modality workout or another accessory at the end. That last hour maybe spending doing two mixed type of workouts plus some accessory work at the end to kind of just reset the body, get some strength accessory pieces in. So generally working from like power output, then force production, then more like aerobic capacity, muscle stamina and pure conditioning at the end. So sometimes I'll do like machine workouts at the end that are just kind of finishers for conditioning. So kind of like power production, force production, muscle stamina, aerobic capacity by the end."
I don't redo my Open workouts anymore as I focus on the later stages of competition. However, if you are a bubble athlete trying to advance to the next stage, it is okay to redo the workout if you feel like your performance did not reflect your ability accurately. Transcript: "Nowadays, I don't ever redo them just because there's the quarterfinals now, which is kind of more where the competitors separate themselves. So there used to be a good reason to redo when you'd qualify directly to a live competition from the open. So when that was the case, finishing higher in the open gave you a heat advantage going into the live competition. So there was a good reason to redo and get a good placing. Whereas now for athletes of kind of my caliber, there's no real reason other than ego to redo them. So I tend to not and I focus on maintaining the progressions I'm doing in training and focus on the later stages of competition. That said, if you feel like you need to redo and you are someone who's more of a bubble athlete who's trying to advance to the next stage, there's no shame in redoing the workout. If you do it one way and you feel like your performance does not reflect your ability accurately, go redo it and get a score that you feel reflects your actual capacity because that's what you want. I'm not too concerned about it for the open. For me, the later stages are what matter. So as of the quarterfinals, I think I got to kind of focus and put my head down and have a score that reflects my ability. But in the open, it's a big net for me. So just kind of parking one somewhere in the fairway is enough."
I highly recommend using a coach for programming, as it can help you focus your mental energy on other tasks and have someone else be objective in areas that you may not be able to. Transcript: "So I have a coach, I work with Michelle LaTondra, who programs for DecaComp. I highly recommend using a coach. I think that there are some people who have programmed for themselves and have done it well over the years, but for one thing, just to outsource something off your plate, you can kinda commit your mental energy to other things, and that's valuable. And I think the other thing is that you just have a tendency to make things easier on yourself sometimes when things are hard. You maybe throw yourself a couple softballs, and you're maybe less likely to get the work in in the areas that you need, unless you have somebody else kinda pushing you to do those things. So I think it's really valuable to outsource those sort of things and have somebody be objective with your programming in a way that you can."
Training for a high level of competition requires significant sacrifice in terms of time, energy and finances. Athletes must be willing to be selfish and commit to travel in order to attract sponsors and compete in big events. These costs can be substantial and should be taken into consideration when considering a career in athletics. Transcript: "I think there's an obvious amount of sacrifice that goes into training the amount and spending enough time in recovery that you need to be competitive at a high level. But outside of that, I think there are some other things that other people maybe don't think about. And one is that, you know, when you're spending a lot of time doing those things, being an athlete is very selfish in general. And you know, you hope that you have a partner that is very supportive of your goals and is able to maybe pick up the slack in some of the things that you're missing day to day. And another thing is that you need to be able to travel a lot. So I think you have to go where the game is and go where, you know, the big athletes are going where the big events are. So there's a significant amount of financial burden that comes along with that as well. So it's a bit of a catch 22 where early on in order to kind of attract sponsors and perform on big stages, you have to shoulder a lot of that cost and you know, it's not insignificant. So those are some things for sure to keep in mind."