Remember that starting tomorrow, we have a new schedule we're trying out. The schedule was changed in anticipation of moving into our new "bigger" building. Since the move has been postponed by one month, you might see some minor changes to the new schedule.
: After a quick review and warm-up of the deadlift, your coach will start 5 people on the WOD and the others will complete their 3 sets of 5 reps in the deadlift. Those that are deadlifting will need to be ready to start their WOD as soon as the first five are done. Those coming off the WOD will then start their Deadlifts. The rotation will continue until all members have done both.
I also wanted to quickly talk about "dropping the weights". Although in this particular workout, we won't have a problem dropping weights, it should be noted that dropping weights can destroy the equipment and MORE importantly, can hurt someone. We've had a few "close calls" lately with weights bouncing or kettlebells/dumbbells flying around. We ask that no-one drop Kettlebells, Dumbbells or even barbells (that are loaded with less than 95#) above the waist. Those that are using barbells with more than 95#, you must still have your hands in contact with the bar. This will enable the athlete to control what happens to their weight. You will first get a warning, then (as they did at the recent cert) your second offense will be a repeat of your last reps, and finally "three strikes, your out"...we'll have to end your workout session. I know this might suck for some of you, but we really have been lucky and I don't want anyone to get hit.
(Just FYI, this doesn't apply to our max efforts on the Olympic Lifting stations. Those exercises are under controlled situations).
: I took this from our friends at CrossFit LA. I watched this video and a couple of things really popped out at me. First was that the speaker uses our clothing "motto" multiple times, which is funny. Secondly, I truely believe in his message. When I found CrossFit, I felt like I found a hidden treasure, that nobody knew about. I truely believed in "why" CrossFit can change people's lives, and after doing it for a short period of time, I just wanted to tell everyone about it. The video, in my opinion, really hits the nail on the head as to how a company or idea becomes popular or in CrossFit's case Legendary. Watch it, and let me know what you think.
Skill: Kettlebell Snatch Kettlebell Snatch, Jeff Martone [wmv][mov] » May 31 08
WOD
"Nancy" 5 rounds of: 400m run 15 Overhead Squats
: Since our favorite coach has left on vacation, we will do a WOD in her honor.
Enlarge Image: : Congradulations to our new Level 1 CrossFitters, Erin, Peyton, Jon and BJ. Great job guys, way to represent CrossFit Rancho Cucamonga. Can't wait for you to share your new found knowledge.
Skill: 2 min of max single unders -then- 3 min of max double unders
Team WOD:
40 Thrusters (M:95 F:65) 40 Toes to Bar 1200m Run 30 Thrusters 30 Toes To Bar 800m Run 20 Thrusters 20 Toes To Bar 400m Run
Teams of two. One person is doing work at a time, except for the run. Both members must complete the run. Scale where needed. Scaling options are: "Toe to Bar"-"Knees to Elbows"-"Knee Ups"-"Sit-ups".
: Here are just a few pictures of our Whitney trip last year.
Well I know this is going to make some of you sad, but not as said as I am...We were asked today to delay our move-in date for another month. They did say it was up to me, and that if we were determined to move in June, then they had no problem kicking the tenants out. But I'm a firm believer in Karma and we said we'd wait until July 1st if it was going to help out the old tenants (even though they probably don't deserve it). So in the mean time, we have new equipment coming in all month and we encourage everyone to bring their friends in for a free workout.
"But... Dan, what incentive do I have to bring people in?" Well, I'm glad you asked. For the whole month of June, we will be offering a "refer a friend" reward to our clients. If you refer a friend to our gym and they sign-up for our 6, 12 or 18mo package, you will receive half off your dues the following month.
