For Our Members

So I PR’d everything this week; what happened?!?!?!?


  After wrapping up a fun training block, there was the grand finale… Test Week.  I was excited to see how all of the athletes at CrossFit Carolina Beach would react to this week and what the results would be.  After a week full of excitement, tons of high fives, and just as many “gold stars”(gold stars are awarded on our tracking program when an athlete hits a personal best/record) I was asked this question by at least 10% of our members…“So I PR’d all my lifts this week; what happened?!?!?!?!?” (it was actually 12.6%, but who’s counting;-)


I love getting questions like this because there is no doubt in my mind that only one answer is the truth.  This is the answer-”You showed up 3-6 days a week.  You gave your best effort with each session.  You ate.  You rested.  You recovered.  You adapted.”  I LOVE this question, too, because people are so ultimately dissatisfied with the response!  


“Naw dude; what was it?  What did we do?”  


So funny, again, because the people asking the question know what it was, AND DID IT!!!  But as soon as I make it 3 sentences into training methodologies and how this last 3 month block was overall tri-phasic(Look up Cal Dietz if you haven’t), but set up to be 1 week at a time(Think Wendler 5-3-1, but maybe Month 1 was 8-6-4, Month 2 was 6-4-2, and Month 3 was 5-3-1), with a healthy trust in folks to fall victim to auto-regulation, and of course a small taste of daily undulating periodization(explained, clear as mud, here: )  eyes glaze over and folks don’t even try to pay any more attention.  Let’s get real… not even the people who geek out on this stuff love these conversations unless they are 1) sharing a new thought, or 2) trolling someone else/refuting someone else’s stance.  


IT’S OKAY!  Going goo-goo for jumbled theory applications is not required!


However, for athletes who showed up on the test days and have been a member for at least 4 months(to account for some baseline setting) 46% of attendees PR’d their snatch(super technical), 65% of athletes PR’d their deadlift (with 50% of the 65% lifting more for a triple than they ever had for a single), and 85% of our members PR’d their back squat 1RM.


So——WHAT HAPPENED?!?!?!?!?!?  You showed up.


You showed up 3-6 days a week.  You gave your best effort with each session.  You ate.  You rested.  You recovered.  You adapted.  


I’m proud of all of you for that.  

I’m excited for this next cycle;-)