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After nearly three years of CrossFit, the phrase, “I’ve learned a lot” doesn’t even begin to cover it. But there are a handful of things I’ve learned that I wish I’d known when I started. If you’re just starting out or think you might want to, hopefully these key lessons will help you. And if you’ve been a CrossFit athlete for a while, there’s a good chance you’ll be able to relate!
1. CrossFit Can Be Whatever You Want It to Be
Whether you’re looking to change up your gym routine, learn about weightlifting, or become a competitive athlete, your CrossFit experience is completely unique to you. The fact that the workouts are constantly varied makes CrossFit an ideal all-around fitness program and the community atmosphere makes it easy to stay motivated. But the intensity also makes CrossFit an ideal outlet if you’re a competitor at heart like I am. Bottom line? Whether you start CrossFit to get in shape or to qualify for the CrossFit Games, it’s a sport with room for any and every type of goal and skill set.
2. There’s Always Room to Improve…
When I started at CrossFit Love in the spring of 2011 after 13 years as a competitive swimmer and a few years as a gym rat, it became obvious that being fast was something I’d need to work on. Whether it was sprinting, exploding out of the bottom of a squat, or getting under the bar quickly on the Olympic lifts, I never worked to develop speed and explosive power in past athletic pursuits. I can’t begin to count the number of times I heard, “Katie, don’t be slow!” from my coaches and teammates in an effort to get me comfortable with moving fast.
Admittedly, I skipped a handful of workouts in the first few months that involved running and other movements I wasn’t good at. But, as I quickly learned, those movements keep showing up and the only way to get better is to tackle your weaknesses head on. There are still movements I struggle with, but seeing improvement has been an incredible experience. And that drive to be the best version of myself is part of what keeps me coming back every day.
3. …And There Are Going To Be Things It Takes Your Longer To Figure Out Than You Think It Should
The beauty of CrossFit is that no matter how good we get at a given exercise, there’s always going to be a movement or a workout we’re not as proficient in. I remember thinking, “This is ridiculous, my legs are strong enough, why are pistols so hard for me?” and “if I could jump rope when I was eight, why did it take me six months to figure out double unders?”
We’ll all have strengths and weaknesses when we start; the only way to get better is to be in an environment where you’ll have people to push you and help you. And some movements, like the snatch, which is an Olympic event in and of itself, are infinitely complex. We all have to start somewhere and it’s so, so important to take CrossFit’s “leave your ego at the door” mentality to heart. Sometimes, the biggest obstacles to your progression are your own expectations and perceived limitations.
4. You Don’t Need To Be In Shape to Start CrossFit
As a coach, and even as an athlete in conversation with friends and family, I can’t begin to count how many times I’ve heard a variation of, “I can’t start CrossFit; I’m not in shape and it looks so hard!” Anyone, and I mean anyone, can do CrossFit.
The CrossFit program is designed for universal scalability, meaning load (weight) and intensity can be modified depending on your skill level. Everything from bodyweight movements like push-ups to weighted movements like squats can be scaled. There’s no ideal age, weight, shape, or size for a beginning CrossFit athlete. At CrossFit Love, our coaches pride ourselves on their ability to work with anyone who is willing to work hard and keep an open mind. It’s a blast working out with and coaching people with a variety of backgrounds. Read up on our three levels of programming, all geared toward folks with different goals and experiences.
5. It Doesn’t Have To Be the Only Thing You Do, but It Can Be
“We encourage and expect our athletes to engage in regular sports efforts in addition to all of their strength and conditioning work.” – Greg Glassman
On a recent backpacking trip in the Grand Canyon, I had extended conversations with a new friend who wanted to try CrossFit, but wasn’t sure she’d be accepted into the community if CrossFit wasn’t the only thing she did. She didn’t think she could be an “all or nothing” CrossFit athlete based on her passion for other activities like distance running and outdoor sports. But she gave it a try, and now, she’s an active participant in the CrossFit community where she lives all while still getting outdoors and running.
When I started at CrossFit Love, I quickly discovered that CrossFit was my sport of choice, but it’s not that way for everyone. If you’re an avid participant in other fitness-related activities, CrossFit can be a great way to supplement your training, but it doesn’t have to be your only sport – unless you want it to be.
6. It’s Okay/Really Important To Be Aggressive
As an inherently non-aggressive person, it took me a long time to understand how important it is to approach the barbell or any workout without an ounce of hesitation or fear. It wasn’t normal for me to be loud, throw barbells around, make noise, or to be assertive in my movements. I was afraid to embrace the aggression I saw my teammates exhibiting. Would they think it was weird, or silly? Would being aggressive really make me a better athlete?
I quickly learned that being able to be aggressive and assertive was a direct result of confidence and the belief that I could do whatever it was I wanted to do that day. In CrossFit and in weighlifting, it’s so important to approach the bar or the workout with confidence. Trust in your training, even if you’ve just started, and approach each movement with a purpose. It really does make a difference!
7. It Has the Potential to Change Your Life
Though I started at CrossFit Love just to stay in shape, I’m grateful for how my experience there continues to change the way I see myself. Strength is commended and encouraged. Our bodies are celebrated for what they can do and not what they look like. We don’t have mirrors to analyze and critique aesthetics, and how I’m perceived is the furthest thing from my mind when I walk in the gym door. I spend at least an hour a day with people who are dedicated, motivated, inspired, inspiring, and full of energy. CrossFit Love is my home away from home, my safe place, and a place I can go where I know I’ll always feel comfortable. If you’re open, setting foot in a CrossFit gym just might change how you see yourself, too.
I could go on for days about what I wish I knew when I started and what I know now. If you’re a CrossFit enthusiast, what do you wish you knew in your first few months? If you’re considering starting out, what’s keeping you from giving it a try? Leave a comment!
Schedule changes of note: we are changing the evening schedule to the following for Monday thru Friday:
- 430pm – Level 2
- 530pm – Level 2
- 630pm – Level 3
- 730pm – Level 1 (Monday, Tuesday, Thursday)
- 730pm – Olympic Lifting Club (Wednesday and Friday)
(Level 1 will include the current on-ramp, new members and any members who desire to take a level 1 sessions. We will be eliminating ALL on-ramp weekly sessions. Level 1 may include anyone who NEEDS to workout at 730pm and / or all novice CrossFit athletes (< than 6 month to a 1 year in experience.) This will have a similar feel to the Level 2 with a small subtraction of volume and a more emphasis on basic barbell (aka squat, deadlift, bench, press) and the gymnastic skills needed in a Level 2 session.)
You can and will get strong / fit in Level 1 sessions.
The On-ramp is being replaced by ” The Fast Track” a 4 session personal training package to get you started on the right foot!
SEND ALL YOUR QUESTIONS TO JOE @ firstname.lastname@example.org
10:00 AMRAP of the following:
5 Shoulder to Overhead @ 115 / 75
10 Burpees (over the bar)
15 Power Cleans @ 115 / 75
20 Box jumps @ 24 / 20
(This is the first workout on Sunday)
(Rules and standards kick off at 1030a.m.)
CFL will re-open at 12 noon today.
There will be OPEN GYM from 12 to 5pm.
At 5pm regularly scheduled SESSIONS will resume.
Is it spring yet??
The gym will be closed all day February 13, 2014 due to the snow. Sorry about any inconvenience!
Bring your Friends and Family to any On-ramp, Level 1, or Level 2 session this upcoming weekend!
Get your friends on board!!
Open gym tonight from 5pm to 8pm!
Coaches Katie Levy & Jacob Hill will be holding it down all night long.
COME PR YOUR SQUAT!!!
All members participating in an on-ramp, level 1, or level 2 class are invited to bring a friend to class! This is your chance to finally show them what they’ve been missing out on and where many of you spend most of your time!
10 Things You Can Do Now to Improve Your CrossFit Games Open Scores
The 2014 CrossFit Games Open competition season is quickly approaching, and I am sure many of you are working like crazy in the gym to prepare. Dialing in on weaknesses and improving conditioning are things we all do in the weeks leading up to those five brutal tests. After a couple years of competing in the Open, I have learned that there is more that can be done in the weeks leading up to prepare yourself other than the work you put in during workouts.
Improve Your Diet
This is huge! How many times have I heard our Coach say to an athlete “You can’t out-train a bad diet?” It is absolutely true. Clean up your diet and see how your body reacts. Not only in workouts and in strength but even more in recovery. Ok, maybe you are thinking, “my diet is clean.” That’s great, you are one step ahead, but do you know how specific foods are effecting your workouts and recovery? This is the time to find out. Start a spreadsheet. Do it! Record everything you eat, the time of day and the amount. Also include a rating system of how you feel prior to your workout, during, and the next day. After a few weeks, clear trends will become evident. Then you can develop your specific pre and post workout meals and snacks. Believe me, there is nothing worse than hitting that wall in minute 10 of a 17 minute workout and thinking, “Crap, I didn’t eat enough today!” At that point, it is too late.
Develop Your Sleep Schedule
If you are like me, this one is hard. As a nurse and CrossFit coach, my day to day schedule and sleep schedules are always changing. Make sleep a priority! Add this to your spreadsheet and start documenting hours slept and quality. Once it is written down, is hard to deny any effects insufficient sleep has on your training. In an ideal world, we would all get eight hours of quality, uninterrupted sleep a night. For many of us, this becomes very challenging and at times impossible. In that case try to plan rest times during the day. When a full nap is not possible, I have found that even giving myself 20 minutes to lay down and close my eyes during the day makes me feel remarkably recharged.
Set Your Warm-up Now
How long before your workout do you come to the gym? 20 minutes, 40 minutes, 5 minutes? Is it different every day? Your warm-up period should be set, and consistent. Start coming to the gym at close to the same amount of time prior to your workout each day. From there, start to develop your general routine. This might include foam rolling, band stretches, then more specific areas related to that day’s programming. Developing a routine not only helps to prepare your body, but more importantly, it prepares you mentally. As you work through that routine each day, your mind starts to recognize that it’s time to get to work.
Test Out Your Gear
Have you been eyeing up a gorgeous new pair of oly shoes? Great! Get them now. Wear them, test them out in different workouts. The Open is not the time to find out that you can’t do double unders in these beautiful brand new shoes. The same goes for all other gear, even wrist wraps, knee sleeves, weight belts. If you don’t usually wear a weight belt for “Fran,” why are you going to wear it if we have a repeat of everyone’s favorite 13.5 http://games.crossfit.com/workouts/the-open/2013#tabs-5 Stick to what works for you normally. It won’t fail you now.
Set Your Training Time
What time of day do you work out best? Do you love waking up and heading right to the gym before anything can distract you from your workout? Is afternoon training your favorite? Or maybe you love to train in the evening when all of your other responsibilities are done for the day. Find this time now and stick to it during the Open. This is another way your mind preps your body for a workout. If you train every day at 6pm, the Open is not the time to take a day off from work and train at 1pm. Your mind is not ready, your body is not ready. You have trained both for months that they are tested later in the day. This is not the time to change that!
Dial in on Your Recovery
The reality is most of us are not elite Crossfitters who can commit to doing the Open workouts once and submitting that score. Most of us need every rep we can get, which can mean doing the workouts twice, sometimes even three times. What this means is that we’d better know how to recover, and fast! Doing “Karen”, plus 90 double unders, plus a bunch of muscles up as fast as you can in 12 minutes, for example really takes a toll on your body. Start trying out different recovery aids and again rating and recording their effectiveness. As brutal as that ice bath is, does it make you feel like you had 2 days off? Does that hot Epsom bath not only feel amazing but also get your muscles feeling like nothing ever happened? Find out now what works best for you and use these tools religiously during the Open.
Test Out Supplements
If you are a purest and don’t take any supplements, not even a shot of espresso before your workout, you can skip this step. For the rest of you, the Open is not the time to be testing any new supplements out. If you think you might want to try the pre-workout drink your teammate seems to love, do it now! The last thing you need is that feeling like your heart is racing and you are panicking 10 seconds before that buzzer goes off to start your workout. If you are a pre workout coffee drinker, do not double that intake for the first time right before 14.1. Find out how these things affect you long before that day. As for post workout, if you have a recovery shake that you drink and love, stick with it. Once again if you have been thinking about trying something new, now is the time. This applies to anything else you might be thinking about trying out – fish oil, amino acids, anything
We all know how important movement standards are every day, but they are even more crucial in the Open. Every rep counts. Start having someone judge you now. Ask someone who you know will judge you accurately. Having your best friend judge you by telling you, “well, it was close we’ll count it” is not going to help you in the Open when judging standards will no doubt be strict. With the new video requirements for all athletes hoping to compete at Regionals, you better get used to making sure all of your reps are clearly legit. You do not want to qualify for Regionals and then be told by HQ that your workout did not meet the standards. Get out your phone and start having someone record your workouts now. Figure out now how to get everything required by HQ in the shot. No one will want to re-do a workout because the video missed something!
Also, frankly, being no-repped sucks! The reality is, it happens to all of us at some point. The true test is not how many workouts you can complete without a no rep, but how you respond when you do receive one. Not listening to your judge and repeating the same mistake, or even worse yelling at your judge or throwing a fit is not going to help anything. Listen to the correction your judge gives, make that correction and move on with the workout.
Learn how to Pace
I’ll be honest, I love the word “pace.” I hear it and I think of a nice, comfortable workout. Unfortunately, when used in reference to Open workouts, that is definitely not what it means. If you did your Open workout and it was nice and comfortable, you did it wrong. You better employ your recovery agents and try again.
The Open workouts do, however, require pacing, however. Let’s use another favorite, 13.1 as an example. This workout was 17 minutes long and required you to perform burpees, a lot of them, and snatches at increasing weights. On my first attempt I was fired up, I went hard and fast and planned on keeping that pace for all 17 minutes. Turns out it wasn’t possible and isn’t, not for most of us at least. After the workout, my teammates, my coach and I decided that the key to this workout was to pace the burpees appropriately. This allowed us to save energy for the heavier snatches later in the workout, which resulted in much higher scores. Start thinking about pacing now. Start testing it out now. But remember, it does not mean nice or comfortable. When it comes to most workouts, it means being smart.
Mentally Prepare to Compete
We all get fired up before our workouts, especially benchmark WODs like “Fran,” but that feeling intensifies to another level before Open workouts. You have been training all year, and the time has come for you to prove your fitness. Your heart starts racing, you ask again about the rep scheme, even though you’ve had it memorized all day, the clock counts down, the buzzer goes off, you start moving, you stop thinking, you’re forgetting to breath, you’re forgetting your plan. Don’t let it happen! Start treating workouts now how you will treat the Open workouts. Find athletes to compete against, get fired up! Learn how to do this and still think and breath! Recreate that adrenaline rush as best as you can now so that you learn how to channel it positively when it counts.
A smart coach once told me, “the leaderboard doesn’t care”, and it’s true. You don’t get to put an asterisk next to your score and then a note at the bottom of the screen that says, “I didn’t get enough sleep the night before,” or, “I didn’t eat enough today,” or “My oly shoes made it hard for me to jump.” The leaderboard doesn’t care, no one does. Do everything that you can now, today, this week to prepare for every aspect of the Open workouts. One rep matters in the Open. In many cases that one extra pull-up or one extra muscle up has made the difference for athletes qualifying for Regionals. You are working hard in the gym right now to do the best you can, work hard putting the other pieces together and have no regrets this Open season! Good luck!!
“Coming out of the Ice Age”- The Role of Ice in Recovery by Nick Perugini
Take a moment to imagine the following scenario. You have rolled your ankle upon impact from a box jump. You hit the ground and within a few minutes your ankle looks like it’s ready to give birth to a baby alien. Your coach or trainer quickly comes to your side and suggests you throw some ice on it to stop the “swelling.” After 10-20 minutes, your ankle is numb, and the pain is masked. Although you are a bit wobbly, you can manage to put some pressure on your swollen ankle to walk to your car. Your coach talks to you about some RICE (Rest, Ice, Compress, and Elevate) acronym that you have heard countless times. The truth is, you’ve been in this situation before, and you are a certified pro at coming back from injuries like this. You wobble through your door, kick your leg up on the couch, and throw a bag of frozen peas on your black and blue ankle. You have an old brace lying around, so you decide to lace it up to immobilize the joint. While you’re at it, you toss back a couple of NSAIDS. Has it ever crossed your mind that you may be doing everything wrong?
Over the past 40 years, this previous hypothetical scenario, and treatment protocol has become the standard for the majority of athletes. Ice has established itself as one of the most common treatments throughout therapy clinics, professional training rooms, and gyms worldwide. It is only recently that we have begun to question ice’s effectiveness (and even necessity) in treating musculoskeletal injures. It turns out that everything that we thought we knew about ice is simply wrong.
Ask any trainer why they prescribe an athlete ice, and they will answer, “To reduce swelling, of course.” In the next section of this article, I will proceed to give a brief description of the difference between swelling and inflammation. I will then explain why these automatic, involuntary responses are vital to an optimal recovery.
Before I continue, I would like to note that extensive work has been done on this topic by leading doctors and therapists. In particular, Gary Reinl and Dr. Kelly Starrett have led the battle against icing. Gary Reinl is the author of ICED! The Illusionary Treatment Option: Learn the Fascinating Story, Scientific Breakdown, Alternative, & How To Lead Others Out Of The Ice Age, and is known throughout the Athletic training community for his groundbreaking work with professional and Olympic level athletes.. Dr. Kelly Starrett, DPT is one of the most respected physical therapists in the CrossFit and Strength and Conditioning community. I encourage you to watch their informative conversation about ice and its use in injury management and recovery:
Inflammation vs. Swelling: Groceries in, garbage out
At the time of injury (rolled ankle, torn hamstring, bruised shoulder) the body begins to carry out its three phase healing (inflammation, repair, remodel) process instantaneously. At this moment, two important things are taking place. First, the damaged blood vessels in the torn muscle or tissue begin to clot on each torn end. In as little as 180 seconds, the clots have formed, and the leakage has stopped. The fluid that has been released attributes to the “swelling” that will accumulate. This swelling may include damaged tissue, leaked blood or plasma, and ruptured blood vessels.
The moment damage occurs, your immune and nervous systems respond by releasing a number of chemicals that initiate the inflammatory response. These chemicals work together to INCREASE blood flow to the damaged area in order to carry essential “clean-up” and “repair” supplies. The inflammatory response carries more fluid to the area, BUT this increased circulation is what allows our immune responders (macrophages, neutrophils, IGF-1) to begin the restoration. Healing does not proceed without inflammation.
Ice slows circulation and disrupts nerve signals that are needed to begin the healing process. Using ice will merely DELAY inflammation and can possibly promote additional swelling. In fact, research has shown icing can even be detrimental to recovery. By delaying the inflammation process, we are restricting access to the necessary supplies needed to execute a proper recovery. So you’re probably thinking, “My ankle looks like a balloon, what should I do now?” Well before we discuss some alternatives to ice suggested by Gary Reinl, Kelly Starrett and other healthcare professionals, take a second to read what The Textbook of Medical Physiology says about the lymphatic system:
“The lymphatic system is a ‘scavenger’ system that removes excess fluid, protein molecules, debris, and other matter from the tissue spaces. When fluid enters the terminal lymphatic capillaries, any motion in the tissues that intermittently compresses the lymphatic capillaries propels the lymph forward through the lymphatic system, eventually emptying the lymph back into the circulation.”
The lymphatic system is the go-to system for optimizing the healing process, and ice does nothing but prevent the lymphatic system from doing its primary job.
We have established that healing cannot occur without the requisite inflammatory response. After the initial inflammatory response, increased circulation allows for swelling and other waste to be evacuated from the damaged area ASAP. The lymphatic system is primarily a passive system, meaning in order for excess fluid to be moved away from the site of injury, we must somehow “activate” the system. This can occur via several ways, the most efficient through muscle contraction.
Unlike blood, lymph has no “pump” to move the fluid through lymphatic vessels. Instead to evacuate the swelling, the lymphatic system depends on surrounding muscle activation to compress the vessels, which in return propels the lymph, or swelling, away from the damaged site. Gary Reinl uses an interesting metaphor in his book ICED! The Illusionary Treatment Option, “Take two tubes of toothpaste, one is under ice for 20 minutes, the other is warmed to 99 degrees. In which tube will the toothpaste flow fastest? It does not take an advanced physics degree to know that answer.”
Ok, so if ice isn’t the optimal option for recovery, what exactly should we be doing? Gary and Kelly Starrett suggest starting with extremely minimal effort or movement and to only move in pain-free natural planes of movement. Once you are able to complete a movement pain free, you should gradually increase your range of motion, and try to contract larger muscles around the damaged site. I guess the commonly used phrase “walk it off” wasn’t too far off from the truth.
Powered Muscle Stimulators such as the MARC PROTM have begun to make their way into the training rooms of professional sports teams, and boxes everywhere. A muscle stimulator essentially activates your muscles easier, requires less effort than actively contracting your muscles, and can certainly improve recovery. Muscle Stimulators are one of the best ways to move swelling and lymphatic fluid away from the targeted area, either after an injury or workout.
The MARC PROTM in use
Although there is building evidence suggesting that the use of ice may hinder the healing process, elite athletes are constantly searching for a way to perform, even when in pain. Many people use ice to mask pain in order to perform, but is this method truly as effective as optimizing our bodies natural healing process? For Gary, Kelly, and a host of other healthcare professionals, the answer is no.
The goal of this post was to bring awareness to the emerging controversy surrounding use of ice in healing and recovery. Using ice has become second nature for the majority of us (including myself), and after researching on the topic, I felt it was important to shed light on the matter. If you are interested in learning more about Ice and its role in the recovery process, I will leave some helpful links below. Keep working hard, and don’t forget…
Link to the MARC PROTM homepage(Powered Muscle Stimulator)
Gary Reinl’s Homepage
Stay tuned in weekly for more articles from the CFL staff!
Nick is a junior at temple studying Kinesiology with a concentration in Exercise & Sport Science. He has been doing CrossFit for about a year now, 7 months with CrossFit Love. Nick intends to pursue his Doctor of Physical Therapy beginning the summer of 2015.
Certifications: CrossFit L-1, CrossFit Mobility, Myofascial Compression Techniques, ACSM Certified Personal Trainer
Why he’s here: “In addition to coaching at CFL, I work exclusively with members that are experiencing any soft tissue pain or joint capsule restriction through our Restoration and Mobility class. I make it a point to teach our members (beginner though regional athlete) about the importance of mobility and its role in performance.”
1. Beginning THIS WEEK 1/12/14 there will be no more level 3 class at 1pm. This will now be open gym time.
2. Beginning NEXT WEEK 1/19/14 the 7:30am class on Monday and Wednesday will be an on-ramp class, it will no longer level 1.
Sessions will begin tomorrow at 930am.
As everyone walking in our doors has a vast range of personal goals and ability levels, our group coaching program is designed with the flexibility to meet those needs. Our group coaching program still allows our members to choose from three different paths to achieve their goals. So whether you want to compete at the CrossFit Games, perhaps are preparing for another athletic endeavour, or just preparing for the game of life, we have a the right program for you.
“Level 2 – Performance” – These workouts include a greater degree of intensity and complexity. You’ll be exposed to the best that the world of strength and conditioning has to offer – an intro to higher-level gymnastics, Olympic lifting, etc…. No gimmicks, just proven methods for getting individuals strong, fast and fit. Your coach will provide you with the tools to reach new strength levels and push yourself beyond what you thought was achievable. If you’re looking to take your fitness to the next level, this is an excellent option after a solid fitness base is established.
“Olympic Lifting” – The Olympic Lifting program is just that, a program designed to excel you into the next level of Olympic lifting. This will be a separate program and membership. It will also be taught by Rizleyx Riveria, the latest addition to our staff. The sessions will run M&W at 730pm and Sunday at 1030 am. We think combining this program with a Level 2 – 3 day a week membership we guide you to the Oly promised land. This way you can still get both Max Effort Lower and Upper Body days in.
What Level am I in? – We will help you understand the difference between each course and let you know which level to go to on a person to person basis until then just go to your desired session until told otherwise. Again except Level 3 which is invitation only!! If you have any questions about your level please email Joe at email@example.com and he will answer all your questions.
We are lucky to add Rizelyx Riveria to our coaching staff. She is a world class Olympic lifter (2 x American Open, Gold Medalist in the Clean and Jerk and Snatch), a national champion, a national record holder and was TEAM USA’s most recent alternate.
Now she is our olympic lifting coach!
Rizelyx will run the Olympic Lifting program at Love. She will also provide personal coaching to all of our athletes who want to improve their clean and jerk and snatch.
The Olympic Lifting program will start on Jan 6th and will coincide with the opening of our brand new Olympic Lifting Room. The program is 3 days a week, Wednesday, Friday, and Sundays. Only 12 members can join this program so jump all over it!!!
- Wednesday Dates – Jan 8, 15, 22, 29 @ 730
- Friday Dates – Jan 10, 17, 24, 31 @ 730
- Sun – Jan 12, 19, 26, Feb.2 @ Noon
The program is $120! The first 12 to sign up win! Here is the link: https://crossfitlove.zenplanner.com/zenplanner/portal/sign-up-now.cfm
Please welcome her: @rizelyx
Members, a few important updates!
- Beginning next week there will be an Level 2 Class at 1pm.
- Mondays and Fridays will have a Level 1 class at 7:30pm.
- If you have not taken advantage of the mobility and gynmnastics sessions on Sunday mornings you should try them out! Mobility and recovery is crucial to everybody’s training so sign up and get supple! There is always plenty of time to work any specific concerns you may have as well. While you’re there check out the 9:30am gymnastics class. These skills carry over in so many aspects of training and can really benefit everyone!
Here is a quick list of news and notes:
1. The gym’s first session is at 530 am, the opening trainer will be there by 5am to open and get set up. Please use that time wisely.
2. There are now two LV1 options on Saturday 930am and 1030am.
3. We are now open on Sundays. There will be speciality sessions on these days. Unlimited members are free to attend these sessions, its a $20 drop-in fee for everyone else.
4. The 12 athlete per session cap will be upheld daily, so if you are not signed in or are on the wait list you can not participate in that session. You will be kindly asked to leave for that session time.
5. You may only come 15 mins before your session. This is not true IF your session is preceded by open gym time. If you do come early, be warned that you will be asked to stay out of the main gym area until your time is up.
6. Soooo you want to pick up HEAVY stuff!? The Strongman / Strong(wo)man sessions are for both genders. Enjoy keg tosses, tire flips, sledgehammer work, heavy walks and prowler fun!!
7. Can’t string together your butterfly pullups? Want consecutive MUs? The Gymnastics sessions are about advancing technically in gymnastics not getting a heart pounding w.o.d.
8. Here is the new gym phone number:
9. You may only attend 1, WE REPEAT, 1 session per day.
— Enough with the rules, tomorrow we are posting the fall seminar calendar!!
Welcome to the NEXT LEVEL:
Brendan Cottman – Jacquelyn Kakaleciak – Nick Perugini – Brandon Segal – Orin Clybourn (You are all welcome to attend Level 2 sessions)
Also welcome Raymond Cywinski & Nicole Lewis to our level 2 program! They are strong competitors and will make a welcome addition to the TEAM.
A few notes from your coaches:
The 4th of July class schedule is now up on Zen Planner. Check it out and make sure to sign in for class!
Also, beginning July 8th, there will be some changes in the AM and PM class times.
-AM classes will now be held at 5:30, 6:30, & 7:30 for all levels
-PM classes will be all levels at 4:00, level 1 at 5:00, and level 2 at 6:00