 Heather pulls a heavy deadlift in the noon class. We have been training for THIS DAY for the past 3 months. Get ready to shine! Podium Week Starts Today!Today starts Podium Week, our twice annual fitness testing week. Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, an endurance workout and the Baseline. Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level. We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness. We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today: Here are some basic precautions that need to be followed for safety:
Here's an great video from one of the best strength coaches in the country, Jessie Burdick. Here's the original article.  BRING A FRIEND TO CLASS THIS FRIDAY!!!At the end of every Podium Week we always welcome friends to class for free on Friday. Please bring a friend this Friday! Let your Coach know how many friends you're bringing so we can be prepared.
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 Use for fitness for fun! You work hard in the gym so you can play hard in the mountains, on the river, at the lake, and anywhere else your adventures take you. Fitness in 100 WordsEat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. Those 100 words are the original CrossFit charter. They serve as guidelines for how to eat, train and PLAY! Playing is an important part of mental and physical health. Playing, whether it's a new sport, or just having fun moving your body is something we all used to do regularly as kids. Yet, as adults we have limited opportunities to move our bodies just for the pure joy of movement. We don't give ourselves time to explore what our amazing bodies can do. USE YOUR FITNESS and express yourself by trying a new way to move this week. Dance, do yoga, play golf, throw an axe, go for a bike ride, bear crawl across the lawn, whatever. Give yourself freedom and permission to have fun and move your body. It can do so much. Let's play!  Sydney and Nicole row in the 5:30pm class Myth: Rest is the Same as RecoveryEvery Sunday is a rest day from the gym. We encourage everyone to take it easy, get outside and play, and take a nap. While a rest day is super important to prevent over-training, rest alone is not enough in an effective recovery program. CrossFit is the sport of fitness, meaning it is more than just an exercise program, it is a sport in its own right. Ask any athlete about rest vs. recovery and they'll tell you rest is the absence of of effort, movement or exertion, while recovery is a set of specific actions that aid the body, mind and spirit in recuperating from current training and prepares us for our next training session. We all have heard about the deleterious affects of over-training, e.g. fatigue, weight gain, performance decline, sleep disruption, pain, and a lack of excitement for training. In reality, over-training is really under-recovering. The folks at Whole9 Life describe recovery as, "the restorative process by which you regain a state of 'normalcy'; health and balance. (If your 'normal' is not 'healthy,' perhaps you should spend some time considering that.) Are you actively and deliberately recovering from your CrossFit workouts, competitions, and other physically stressful events? Answer these 10 questions from the Whole9 Life folks to see if you're under-recovered from your CrossFit workouts.
Final Fitness Level Challenge WeekWe are starting our FINAL week of the September Fitness Level UP Challenge!
This week we have workouts for these Fitness Levels: Bodyweight, Light, Olympic Lifts, Endurance and Heavy. If you haven't yet unlocked a Fitness Level, NO WORRIES! I am hosting a FITNESS LEVEL PARTY this Saturday at 9am. You will have the opportunity to attempt any workout from any Fitness Level you want. We can even help structure your training session so you can complete several workouts together. Be sure to join me this Saturday so you can unlock your final Fitness Levels! We still have prizes this week when you unlock a Fitness Level Category. Remember, if you have more than 1 locked category you can earn a prize for each one you unlock. Your Coach will let you know the FL category of every WOD to help you know if it's one you need to do as prescribed. You can also earn a weekly prize for the MOST EMOJIS given on BTWB. I have the ability to track our BTWB engagement and Charlene is our winner with 131 emojis given last week! |
Special EventsRecord your WOD on Beyond the Whiteboard.
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