I don’t buy into the New Years Resolution’s which overwhelm our society this time of year; I believe that if you want to change your life, change it. Why wait until a New Year?
Here is a recent post from Scott Kustes, author of the Fitness Spotlight detailing his lessons learnt from his 30 years of life. Use it to reflect on your own life and post to comments what you have learnt throughout your 20, 30, 40, 50 or even 60 years of life.
– Coach MLC
Holiday Hours and other Events:
Thursday, December 31st: Morning only, 6am to 10am
Friday, January 1st: Team workout and potluck, 1pm
Saturday, January 2nd: Back to normal hours, with the addition of a free beginner workout for newbies at 11:30
Sunday, January 3rd: Regular hours, meeting for athletes interested in competing in the 2010 CrossFit Games at 11:00am.
Monday, January 4th: Regular hours, but classes on the hour every hour. Last class is at 6pm.
Interested in competing in a CrossFit competition? If you want to compete as an individual or as a team in the sectionals or regionals for the 2010 CrossFit games, come to the open meeting at 11:00 AM on Sunday, Jan 3rd.
If you have any interest in trying a crossfit competition, then make your way to this meeting on Sunday, Jan 3 at 11 am. This will be a brief meeting, a q & a opportunity, etc. No commitment to competing is expected or necessary for you to attend this meeting.
Just a few announcements to go along with the photo of the day…
(1) We need everyone to fill out the new membership agreement before January 1st. The purpose is to get eveyone’s payment information and lock in your rates for 2010. Thanks to everyone who already sent theirs in. If you haven’t yet, please just give it to the coach or staff on duty.
(2) Please have a look at our new class schedule for January here. A few items to note are the hour long classes and the new free drop-in class on Saturdays. This is a great opportunity to bring friends and family out for a workout.
(3) Start the year right with a new year’s team workout and paleo potluck at 1pm on January 1st.
(4) Please keep on posting your music requests. Besides being useful since I promise I will get the songs, it’s quite entertaining to see the variety of music our members prefer during workouts.
(5) Over the next few days, we’ll be talking about goal setting, not new year’s resolutions, but training goals for 2010. I’d like you to start thinking about what you would like to accomplish in 2010…
Sorry for the delay in posting this, but I’m out of town trying to find the best spot to do handstand pushups. BTW, I’m still looking for your music requests for the gym. Post your top 5 songs titles with artist to comments.
The gym is closed for Boxing Day, except those of you who can make it out for the Team Workout at 9:00AM. Coach Brad has a fun one in store for you.
I want to thank everyone who brought cards and gifts for us at the gym. You guys are the best. I’m not really into overblown Christmas gift giving. In fact, the last thing I want is for my friends and family to spend their hard-earned money on stuff that I would buy myself if I really needed it! However, there is one thing I want for Christmas: new music to listen to at the gym.
So, please post your top 5 workout songs along with the artist name in the comments and I will download your picks to add it our collection.
We’ve seen many of you hitting PR’s despite the stress and less than ideal eating habits that often accompany the holidays. Congrats to everyone on your PRs.
Holiday Hours
Dec 25th: Closed
December 26th: Closed except for Team workout at 9:00AM
December 31st: 6:00am to 10:00am only. No evening hours.
January 1st: 1:00pm Team Workout and Paleo Potluck
Class Schedule for January
Check out our new online class schedule here. As our On Ramp program starts for new members in January, we’re bringing back hour long classes, which will replace some of our Open Gym hours. Starting Jan 2nd, we’ll be holding a free drop-in classes for beginners every Saturday at 11:30. Feel free to attend and bring friends and family who want to try it out.
Dec 24th: 6:00am to 10:00am only. No evening hours.
Dec 25th: Closed
December 26th: Closed except for Team workout at 9:00AM
December 31st: 6:00am to 10:00am only. No evening hours.
January 1st: 1:00pm Team Workout and Paleo Potluck
Class Schedule for January
Check out our new online class schedule here. As our On Ramp program starts for new members in January, we’re bringing back hour long classes, which will replace some of our Open Gym hours. Starting Jan 2nd, we’ll be holding a free drop-in classes for beginners every Saturday at 11:30. Feel free to attend and bring friends and family who want to try it out.
No one will understand your pain. “That’s it? 500m?” But, if you tackle this brief little test right, you will feel it for about 10 minutes afterward. You’re going to need to rein yourself in a little bit at the start and then try to hold that pace throughout the entire effort. This is about power output, coordination, and determination. This workout requires a long warm-up preparing you for maximal output. DO NOT get on that rower until you are ready to shine! By far, the simplest, funnest and most gut-wrenching test I have ever done at CrossFit – I hope you enjoy the challenge. Coaches and spectators… bring your throat lozenges and get ready to… encourage . As a coach I’m looking to see who’s got gears. If your 500m pace is anywhere near your 2000m pace, then we’ve got a problem to solve! Get ready for a fun day! – coach b
Recover with jump rope…
Then do 3 rounds of the CrossFit warm-up (10-15 reps) at a brisk pace with kettlebell swings added in…
Announcements
Holiday Hours
Dec 24th: 6:00am to 10:00am only. No evening hours.
Dec 25th: Closed
December 26th: Closed except for Team workout at 9:00AM
December 31st: 6:00am to 10:00am only. No evening hours.
January 1st: 1:00pm Team Workout and Paleo Potluck
Class Schedule for January
Check out our new online class schedule here. As our On Ramp program starts for new members in January, we’re bringing back hour long classes, which will replace some of our Open Gym hours. Starting Jan 2nd, we’ll be holding a free drop-in classes for beginners every Saturday at 11:30. Feel free to attend and bring friends and family who want to try it out.
Advanced load is 135lbs for men, 95lbs for the ladies
This test has a lot to it… are you powerful enough to handle the rx’d (which are relatively light) weights? How does your coordination hold together by the 20th rep? Do you experience any stamina (muscle fatigue) issues? Breathing issues anyone?
This workout is a walk in the park if the weight is not adequate (coaches will try to limit access to the park). On the other hand it will crush you if you get too ambitious (coaches will try to prevent any one from being crushed). Try several different options in your warm-up.
. As a coach I’m looking to see who’s got gears. If your 500m pace is anywhere near your 2000m pace, then we’ve got a problem to solve! Get ready for a fun day! – coach b
