Top of the CrossFit Pyramid – SPORT by Jamie Silber

Top of the CrossFit Pyramid – SPORT by Jamie Silber

Guest post by Coach Jamie Silber
Spoil Alert! I’m going to let you know right off the bat, this blog will eventually be about the “sport” of triathlon. But wait, please bare with me as I put things into context – to which I have to bring this discussion back to our head coach, Kenny Kane.  A few years ago Coach Kenny thought the foundations of the CrossFit Pyramid were too laden in the physical realm.  If you’re not familiar with the CF Pyramid, the layers are defined by elements that contribute to the development of a healthy and a fit life. To better support this model, Coach Kenny wanted to lend intention to the CFLA practice by adding “context” as the true foundation of the pyramid of health and fitness.  The addition of context to our functional, physical training creates a mental and emotional application to our practice. As a coach for over 30 years, I feel this is a game changer for me and our community. What we do in the gym and how we do it, has a direct and mindful application to our lives and wait for it…to our Sports.
Next Wednesday, February 3rd. will be the 4th addition of the CFLA Triathlon-Team. Our aim is simple; to provide an inclusive, safe, and dynamic training program for all abilities. We will seek out context every step of the way towards mastery in the disciplines of swim, bike, and run. This year we will travel to Napa Valley, CA for our goal event. Currently we have a mix of returning athletes and first timers on the roster. So, if you are searching for something to put at the top of “your” pyramid, I invite you join us and let’s have some fun!

Friday’s Workout
PracticeA) 2 RFQT
2k Row @ ≤ 26s/min
–2min Rest between rounds–
B) Handstand walk hoedown
2 Rounds
8 Deadlifts (55%)
16 Lunges
-800m Run-
2 Rounds
8 Deadlifts
16 Lunges
Monday’s Workout
Bench pressesB) EMOM 20
1 Squat clean
3 Sit to stands



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