We’re introducing a new section to our blog called “Coach Corner.” It will offer a glimpse behind the scenes at CrossFit GVA, covering the topics we discuss and the projects we’re working on.
To kick off this section, let’s talk about a recurring topic every June, July, and August: the heat. It’s one of the major drawbacks of the building on Rue de Lyon, which turns into a greenhouse once the sun rises and the temperature climbs above 20 degrees.
We have had numerous meetings with the building's owner to try to resolve this issue. Last year, the roof glass was replaced with a material designed to reduce heat while still letting in light. The progress was marginal, at best.
This year, fans were installed in the roof to vent the hot air. We were honestly skeptical about whether this would make a difference, but they’re now running and seem to be making a noticeable difference. However, we still have the issue of sunlight, so the next step will be to cover the roof with a plastic sheet to create shade. This will reduce the amount of light entering the building, but it will also help lower the temperature.
We’ll never have a cool, well-ventilated space during the summer months on Rue de Lyon, but we hope these new measures will improve conditions.
Tests for Our Athletes
We are also constantly reflecting on our classes, our programming, and how we can chart a clear path for all our members to make progress.
One of the points we emphasize to everyone who follows the fundamentals is to equate aptitude with the acquisition of skills. Please forgive me if you’ve heard this before, but I think it’s so crucial to understand that I’m going to repeat it.
Improving your physical performance is like learning a language or learning to cook. No one shows up for their first Chinese class and insists on being placed in an advanced class even though they don’t speak a single word of Chinese.
The same principle applies to CrossFit.
It doesn't matter if you can run a marathon or do a few pull-ups. If you've never done CrossFit, you're a beginner, and you need an appropriate level of movement and intensity to make progress.
Just like learning a language, beginners need to build a foundation of movement skills. Can you do an air squat or a push-up? Can you engage your hips during a swing? Do you have the full range of motion in your shoulders needed for a solid overhead lift? Have you mastered the basics of kipping?
CrossFit requires mastery of these movements, as well as many others. Once all these movement patterns fall into place, athletes can begin to add load, volume, intensity, and all the fun stuff.
If you showed up on the first day of Chinese class and asked, “When will I be able to speak Chinese?” you won’t get a specific answer because it’s impossible to say. The same goes for CrossFit. Questions like “When will I be in shape?” or “When will I be able to do a muscle-up?” are difficult to answer.
A better approach focuses on small goals with consistent progress. If you want to do a muscle-up but can’t do a push-up, working on the push-up should be your first goal. The same goes for any big goal—it can be broken down into a series of smaller goals. Add a bit of consistency and diligence, and over the course of months and years, you can make massive progress.
No one expects a beginner to learn Chinese in 6 months—and the same goes for CrossFit—and that’s NORMAL! Fitness should be a lifelong journey where you plan for the next 12–24 months, not just the next workout.
Regular testing is an excellent way to continuously assess progress and work on strengths and weaknesses. If you know where your weaknesses lie, as coaches, we can provide you with a plan to help you overcome those gaps. We’re working on this idea to implement a much more comprehensive evaluation and testing system. This will give athletes an accurate picture of their current abilities and a very clear path to improvement.
In the past, we experimented with various movement tests, but found them difficult to implement. We also struggled to find valid tests that offered opportunities for gradual improvement. The differences between the tests were simply too great, and athletes often fell between the different levels.
We are currently working on implementing a much more comprehensive evaluation and testing system. We will be sharing more information about this system in the coming weeks, but we are confident that it will help all members take the next step in their athletic development.
What I'm Listening To / Watching
I'm a big fan of all strength sports, but especially powerlifting and strongman. The International Powerlifting Federation just wrapped up its world championships in Canada. If you want to see the world's strongest men and women lifting incredible weights in the squat, bench press, and deadlift, check out YouTube.
I'm a big fan of podcasts, and I listen to them when I'm on the go. I just finished listening to episode 55 of the Iraki Nutrition podcast with Dr. Mike Israetel.
This episode focuses mainly on bodybuilding, which can be a controversial term in the CrossFit world. However, if you’re interested in gaining muscle mass and losing fat (and let’s face it, who isn’t?), then the world of bodybuilding is a fantastic resource.
Mike Israetal is a very prominent figure in the fitness world as a bodybuilder and powerlifter. He holds a Ph.D. in sports physiology and publishes a wealth of information on all aspects of strength training and nutrition. I highly recommend this podcast episode if you want to learn about nutrition and training!
Jon Ingram
