Tuesday 4.16: You Need to Take Class (Yes You)

Tuesday 4.16: You Need to Take Class (Yes You)

A big congratulations to Emily Hamric of Lando Charlestown for once again running the Boston Marathon!

I consider one of the stronger parts of these gyms the fact that we have so many options in such a niche fitness oriented gym. In a way there is something for every type of gym enthusiast who wants the type of fitness we are offering. Open gym, classes, barbell focused classes, barbell-less classes, core focused classes, or the bread and butter CrossFit/HIIT. I truly believe this. I honestly love the fact that so many people use the gyms in so many different ways. We need to be careful, however, when too much of that use becomes solo or without a coach. Then you are missing what truly separates this type of gym from others, and that is the coaching.

I have some of the best coaches in the game. I say this with no ego or sense of entitlement. I am proud of how hard we worked to establish the coaches at these gyms, and I am proud of how many of them have flourished when given their roles. The fact that many of them are new coaches is amazing, but another source of pride being they almost all come from in house. We have something special here at CrossFit Lando, of course starting with you all , then working up through the programming, and then the coaches and everything in between.

If you routinely don’t take classes, then you are missing the point a bit. Now let me say off the bat that I fully understand and appreciate the fact that the beauty of how much diversity we have in terms of ways to get your work in is your right to use it. You pay for it, use it how you want. I am absolutely aware and OK with the fact that some of you have to get to the gym by whenever pm because of the thing called life. I am also aware that Open Gym might not be the only time you can come but you just want to come because of whatever reason that floats your boat. Again, this is your place, your membership, your money, your decision.

Make no mistake about it, however, that doing work on your own, or uncoached, the majority of the time you are stunting your chance to improve. Either you don’t get the same intensity or you don’t get the same skill development as you do with a group lead by a coach. There is a reason why we focus on the group class aspect of the business here at CrossFit Lando. It’s proven time and time again that people exponentially benefit from group training and from being coached as much as possible.

Even if you are a veteran, which most of the people who start leaning towards Open Gym only are, you can benefit from being part of the group. We all know that even the friendliest of relationships can turn us into ruthless psychos internally when starting a WOD, this soul turn fueling our ability to get to that “break yourself” point mid-wod. Or if you go with the positive outlook, the camaraderie that comes from being in the group is undeniable, especially during work time. I know personally that my rest today in the WOD was much more on point because I was training with a group. So if you must go to Open Gym more often than not, at least try and do your Open Gym time if you must with a group.

Coaching is the most obvious reason why I encourage you to come to classes more often than Open Gym. You just cannot replicate what you get from our coaches, no matter who it might be, on your own or even with a group of Lando comrades. Again taking the veteran angle, be it a cue during strength time or the pre game talk before the WOD, a new nugget here or there can be discovered or remembered anytime. If you have been doing this a while you probably have forgotten a lot of things you were taught before. On top of it as coaches we usually cycle our information we present during our classes so you might get something you never heard before. Better yet, if you vary the coaches you see, everyone has a different take on teaching certain things which is a valuable way to build your knowledge base for improvement.

If you are new or on the newer side of things I cannot stress enough how you should be attending classes as much as you can if not always. For everyone Open Gym is really supposed to just be an extra time slot to get in some work that you might have missed or you cannot do in class. Rarely should it, but can be, used as a replacement for class time. As I said above I acknowledge the convenience factor for some of you and occasionally we can support that, but to be attending Open Gym as your training time more often than classes week by week you are doing yourself a disservice.

At the end of the day, this is your gym, your membership, your money. You can do whatever you want and it doesn’t matter. But at the same time it does matter because we care about what you are doing here. We work with you because we want you to improve. We can’t help you if we don’t see you! Use Open Gym any way you want, but I strongly encourage you to use class at least twice as often as you do Open Gym time.


Strength: Push Press

WOD: 21-15-9
Power Clean 115/75
Box jumps 24/20, full stand

S: 75/55, Step Ups
L1: 95/65
Rx+: 155/105

Lift: Clean and Jerk

Accessory: Push Press

Conditioning: 21-15-9
Power Clean
Box Jumps 24/20

The Program
1. Strength and WOD

2. Power Snatch
3×3 with 3 good warmup sets, quick work

3. EMOM 14m
O: 3 Bench Press
E: 3 Front Squat

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