Keep the goals comming guys. When thinking about setting your goals, try to break them down into managable tasks. What goal have you set for yourself in the next month, 6 months and year? And better yet, how do you plan on getting there? I'll give you a little of what I want to accomplish for the gym and consequently, what I want to provide you. In the next month, I'd like to have 5 full Olympic weightlifting stations along the north wall. I plan on doing that just as soon as I get a few more athletes to sign up. Obviously its going to take some money. What will that provide for you as members? It will provide more room to safely perform the clean and jerk and Snatch. Another goal of mine was to maximize our space in the gym and still be able to have 10 people doing pullups at the same time. (Check that box off as DONE!) Thanks to a few friends and family, I was able to get that done during the down time of the Christmas holiday. In the next few months, I'm hoping to implement some heavy lifting into every WOD. I'm invisioning having a quick group warm up, followed by a quick 3 or 4 sets of heavy lifting (olympic or powerlifting), then begin the WOD. What will that do for you? It will get you stronger, faster and it will keep Olympic movements fresh in your mind through repetition. How will I accomplish that? Well, first I'm going to make sure everyone keeps their own log of there lifts and loads. That way when I say do: 5-5-5 of Power Cleans @ 70% of your 1 RM(rep max). You'll be able to figure that out, and won't have to ask me to give you a weight to lift. It will put the power in your hands, and will speed things up in the gym. I'm also planning on adding a class here and there to go over technique on the Olympic movements. And lastly, my long term goal (1yr or so), is to constantly provide my members with quality coaching and equipment, which in turn will create a positive reputation around our community.
Three rounds for time of: 50 Double-Unders 25 Walking Lunges with Overhead Plate Carry (45/25 lb.) 200 Meter Run
: Peyton either tired or disappointed. Which brings me to a point I want to talk about. Remember that as in life, not everyday in the gym is going to be a good one. Some days are going to "suck", for a lack of a better word, and others are going to be ground breaking "PR's". What makes you stronger and fitter, is that you still come in and still push through each and every workout.
For those of you that are new to the program, you must remember that these exercises are hard to do properly and will take countless hours to perfect. But the goal is to drill the technique until it becomes second nature, then add the weight, then crush your times. You can't skip a step or you will never reach your proper potential.
On another note, we've changed our schedule a little for the new year, so take note of the changes as some new classes are now available and some old classes aren't. The schedule starts up on Jan 4th.
Since the new year is comming and goals are to be set. I have one goal that I'd like the gym to have this year. I'm asking that everyone really make every effort to get to class early. We've been kind of slacking lately, and the classes are starting to run a little late, which isn't fair to those that are on time looking to start their workout. So my promise to you guys is that, we'll start on time and that our instruction for the WOD will begin promptly 15min after class starts. So that gives everyone 15min to warm up.
REGISTRATION IS NOW OPEN TO QUALIFY TO COMPETE IN THE 2010 CROSSFIT GAMES. CLICK ON THIS LINK IF YOU ARE INTERESTED. SPOTS WILL FILL UP FAST SO DO IT NOW AND DON'T WAIT. FOR THOSE OF YOU THAT JUST WANT TO DO THE TEAM EVENT, YOU DON'T HAVE TO SIGN UP YET. http://games2010.crossfit.com/ . EVERYONE PLANNING ON ATTENDING AND JUST SUPPORTING THOSE OF US PARTICIPATING, MUST ALSO REGISTER AND SECURE A SPECTATOR SEAT, SO HURRY.
: From all of us at CFRC, we wish you a Merry Christmas. Spend time with your family and eat WHAT EVER YOU WANT!
So some of you are away on vacation for the holidays, so we will extend the contest "weigh-ins" and "Helen" time until Dec 30th. And before you even ask, no "do-overs". Anyone that didn't make it today will be doing "Helen" on their first day back into the gym (no exceptions).
: Sean and Steve G "hanging out" together. Like Forrest Gump says "he's my very best friend, we're like peas and carrots". Now Steve G wants to leave us and go to some place called Austin.
Alright guys and gals, tomorrow is "finals"... Come in early to get measured and weighed and expect to have some classes run a little over, since we will be holding people up during the measurements. We won't have the results until after x-mas, so don't ask!! Karla, that means you:) I'll do all the calculations over the holiday and announce the winners sometime next week. Remember that part of the competition is the percentage of improvement on your "Helen" time, so every second counts. Go hard and go fast. And just so you all know, my goal was to just keep you guys steady during the holiday season so you didn't over indulge in food and slack on exercising. So in my eyes, you're all winners. Great job and we'll definitley have a bigger contest over an 8 week period, when the holidays aren't around tempting us.
