Please make sure to arrive PRE-HYDRATED to Next Wave. Also, don't forget to bring a water bottle and stay hydrated during the hour. It is important you don't neglect your nutrition during the hot summer months and if you are training early you ensure you wake up early enough to fuel your body, and do the same if you are training late.
From Coach Paula
This week at Next Wave marks week 5 of the current cycle. Weights as usual will be getting heavier and progressions will be getting more advanced! Keep working on your skill set especially with Pistols Squats on Thursday.
Now Let's talk about your metcons. Look forward to different workout styles ranging from Amraps , Tabatas and Emoms, Tuesday is my favorite one and I'm excited to see how you perform.
Friday make sure to wear you rope climbing gear you will need it.
To cap the week Saturday we will be meeting at Mission Beach for a fun beach workout. Let's get tan and fit at the same time!
From Coach Paula on programming for the week:
I'm super excited for this week's workouts and hope you will be too.
We will start the week with FRAN (Did I just make you nervous?) along with 2 other Wods to follow - the goal for the 3 wods is to finish each one with similar times " Are you ready to put your endurance Capacity to the test? "
Also this week there will be another great Partner workout where you can really push each other and try some gymnastics skill work with bar muscle ups!
Tuesday is sprint day the faster you finish each round the more rest you will have, so you better hurry!
Hope you have fun this weekend and can't wait to train you Monday.
- Coach Paula Santos.
Video of the week
Coach Glassman: Off The Carbs, Off The Couch
What's happening at Next Wave
July is Coach Appreciation Month! Show your Next Wave Coach some love - send them a message, give them donuts, whatever you fancy. Our team works hard to improve the lives of our members and we are dedicating the month of July to our Next Wave Team! I like apple fritters ;)
Here are some important dates to note!
- July 4th WOD || Make sure you reserve your spot for the July 4th WOD in ZenPlanner (want to bring a friend or family member? Please let a coach know or email us here.)
- July 14 || Bar Muscle Up Workshop with Coach Paula
- July 28 || Double Under Workshop with Coach Manny
- July 28 || Family Summer BBQ + Cornhole Tournament!
- August 11 || Next Wave Showdown Competition! Tickets HERE If you want a partner to participate with, email us and we will set you up with one! Hurry and be a part of our first competition and make some memories!!
SOME GREAT UPDATES: We have partnered with Road Runner Sports to host our pre-comp briefing. Attendees will receive a major discount the evening before the event to pick up great swag from Road Runner Sports!
Also, FitAid has signed on to be our official drink of choice for the competition!
Next Week's Programming at Next Wave from Coach Paula
We want to wish our Next Wave dads a Happy Fathers Days!
On Saturday June 23, at 10:45am, Coach Mitch will be holding the Sports Performance Nutrition Workshop. If you want to know what the pros are using and how they are supplementing their high intensity workouts, well this is the workshop to attend! You should RSVP here, and feel free to bring a friend.
Now, a word from Coach Paula regarding Programming...
We are bringing some essentials to your CrossFit Box in the coming month. You will notice some updates to the retail area as we integrate it into the workout side rather than the studio. For those of you that have been asking for AdvoCare SPARK ©, that will be coming in soon, in the mean time, you can order it here.
We are now offering Ascent Whey Protein at Next Wave and it will be in the display for purchase. For our members only we are offering it at a 20% discount from the retail cost. Look for sampling sessions after class over the next few weeks so you can try out the flavors, and see the video below for more information on the efficacy of the product.
And as always, please let us know what you think!
Our Next Wave members were out in Del Mar to support head coach, Paula Santos as she competed with her Invictus Unconquerable teammates today. Make sure to go out and support her tomorrow as well!
The West Regionals are always an exciting time for CrossFitters from all around, but especially from San Diego and Southern California region. It's a time to support and cheer the local talent and it brings the community together. Another great part of West Regionals is rubbing shoulders and chatting with the vendors new and old. It's great to try new products and get a taste of what's trending in this space.
This year was especially important for me because it marks CrossFit Next Wave's 4th year, and I was out here with my wife an my 4 month old son, Lucas. It has been a year of transition for sure (more on this in next week's post). And it's always an electric time when we get to come out in full support of Coach Paula!
~ Coach John
Next Week At Next Wave: A message from Coach Paula
Regionals is here! Thank you so much for all of you that will came to watch me live or on TV, for every single one of you that has been cheering for my team and I - all of your positive thoughts will help and motivate us more than you can think of.
Having the support of my Next Wave Family means the world to me and I will do my best on the competition floor for all of you. Thank you!
On Monday we will start our week representing our fallen soldiers with a Memorial Day WOD: MURPH.
We have been preparing you guys to make this WOD as simple and fun as possible, it will be a great day for our CrossFit Community in Scripps Ranch.
The week will follow up with a lot of body-weight-movement-wods and light loads to help your body recover from MURPH.
Hope you have a great weekend and let's have a great week!
~ Coach Paula
It's Time For Regionals!
Join us this Saturday as we go out to support Coach Paula as she competes in the CrossFit Regionals! We will be posting more on that soon. Yoga and SHRED classes will be on, but there will not be a CrossFit class that morning as we want to be in full support of Coach.
Here is the info you need for now - we suggest buying tickets in advance. Next Wave will be there on Sat the 26th.
May 25-27, 2018
Del Mar Fairgrounds
2260 Jimmy Durante Blvd, Del Mar, CA 92014
Purchase Tickets Here
From Coach Paula
After watching the classes this past week I'm very happy with how much you have progressed on your lifts. Watching your technique improving from the past year has shown me that you are all capable of great things.
The PR's accomplished were amazing but makes me more happy to see so many of you feeling more secure on lifts like the Snatch.
Huge congrats to every one that got their first Pull up/ Dip - especially the ladies at Next Wave, you are so strong!
Our new Cycle starts Monday 05/21, this cycle will have the lifts: BENCH PRESS/ PUSH PRESS/ FRONT SQUAT/ BENT OVER ROWS/ SNATCH BALANCE/ CLEANS.
Gymnastics: Handstand Push ups
The Wods for this week are super fun: Here's a Peak....
Cindy: Bench Mark Wod ( one of the girls) as our MURPH PREP WOD #3
Running and Rowing on a very challenging couplet.
Single Arm/leg movements to test your balance and core stability.
Hope you have an amazing weekend and see you Monday!
Your voices were heard and we are excited to announce that we are adding additional classes to our general schedule.
1. We've added a CrossFit group class every Thursday from 4pm-5pm - Please remember that one Thursday a month we hold our Team Development meetings and therefore, we write the WOD on the board and you are welcome to attend open gym with your Next Wave friends and do the workout together.
2. On Friday we are adding classes, and we are also adjusting the class hours to begin at the top of the hour... CrossFit Group Classes will be 4pm-5pm, 5pm-6p, and 6p-7pm.
3. Starting Thursday May 17, we are adding an amazing class called FixWOD - This class will focus on posterior chain development, posture, and various mobility drills. The class will be taught by Dr. Shawn Robek, a fellow CrossFitter and Owner of FixBody Group, and his team. This is a specialty class and will appear in ZenPlanner. FixWOD classes will be scheduled accordingly based on Dr. Shawn and his team's availability. For now through June expect them to be available every Thursday morning at 7am.
Please read addition information about Dr. Shawn is an outstanding coach with very impressive resume:
Also,,, be on the lookout for these Clinics Coming Soon... (put them in your calendar)
June 9 - Double Unders Clinic
June 16 - Rope Climbing Clinic
July (TBD) Hand Stand Pushup Clinic
July (TBD) - Bar Muscle Ups Clinic
Aug (TBD) - Ring Muscle Ups Clinic
Aug (TBD) - Pistols Clinic
Zen Planner schedule will be updated to reflect correct schedule start from next week.
We hope are as excited as we are with all of the great things coming out of Next Wave!
- Next Wave Team
Not a CrossFit Next Wave member? Try a FREE class and check out our amazing community!
The question arose this morning regarding whether to look down, straight or upward (not cranking your neck) while squatting in low-bar position. The reason this came up is because I noticed the athlete had forward inclination, compromising the structure of the lift and the lower back during tempo squats.
The athlete mentioned Mark Rippetoe (Starting Strength, 2005) says to look down to build hip drive and power and strength out of the posterior chain. I'm very please the athlete had read Rippetoe. I also appreciated the athlete's respectful approach to my feedback.
I recommended the athlete look straight. The moment they did...