Monday 12.01.14

Chantelle in paradise

Guys' Nite

Guys also deserve a night to let their hair down. 

Next one is scheduled for Boonies at 7:30 on this Friday, 12/05 with a possible movie afterwards.

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Monthly CrossFit fees DUE TODAY

 

Why the extended onramp program? 

In case you haven't heard, we have replaced the two beginners classes offered each week with a more extensive on-ramp program. The on-ramp will be ten sessions spanned over the course of each month. The reason is twofold:

1. You're not spring chickens anymore. Some of you have been getting your WOD on for three consistent years, and whether you believe it or not, you have become more advanced in the CrossFit world. At this point, hip extension isn't new to you, you understand the concept of core to extremity movement, and you know how to get your weights and body set up and organized. This is not to say that we don't all need cues from time to time, but you do not need constant cuing and reinforcement to complete a movement pattern in a safe and efficient manner. The divide has increased between athletes that have been going at it for a while versus the new person off the street.

2. CrossFit is a General Physical Preparedness Program and we want everyone to feel welcome to give it a go. This is not to say it's not supposed to be hard, but the extended on ramp gives newbies more time to nail down the mechanics before ramping up the intensity. Make no mistake, I want people nervous before getting started, but I do not want them so paralyzed by fear that they refuse to ever set foot in the box.

Nothing worthwhile was ever achieved because the governing body decided to water down the standards, and this is our way of enforcing quality. Please note that people can always test out of the beginners' classes if ready, but I will make it my personal mission to 'make it hurt' (in a good way). Conversely, any of our current athletes are always welcome to go back to the basics of the onramp program. By devoting more time to new athletes, the quality and flow of the regular classes will be enhanced.

WOD
5-5-3-3-1-1-1Sumo deadlift
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Partner WOD
Every 2 mins:
25 burpees and 10 HSPUS between the 2 of you
See how long you can last; cap is 14 minutes