Announcements
Friday – November 1st – Member Recognition Night
BBQ/Potluck & Family Movie Night
Put it in your calendar!!
Wednesday Night Mobility with Dr. Jorge
Dr. Jorge is our resident Chiropractor and will be putting on a Mobility Seminar this Wednesday, October 9th at 6:00 PM in the small gym.  He will be incorporating a mobility massage ball to help you take care of your muscles.  The cost of the class which come with the mobility ball is $10.  Sign up on the Events board in the gym.  If possible you should attend.  Aches and pains should not persist.  If we take care of ourselves we should be pain free.  I din’t say sore free but pain free.
 
Motivation
When your friends ask you what CrossFit is what do you tell them?  It is difficult to explain what you do.  How you push yourself to accomplish things that you didn’t think you could do.  That your positive results have been the affect of hard work and commitment.  There are a lot of critiques of CrossFit masquerading their opinion as fact-based advice.  The majority of people I talk to who either come into the gym or call in wanting more information always ask in one way or another if they are going to get hurt doing CrossFit. Who are they talking to about CrossFit?  What has been your experience?  I think a question that people must answer is why do you do CrossFit or for many why don’t you do CrossFit anymore?  I hear about people who stopped doing CrossFit because they got hurt or blame CrossFit for their injuries when they did two classes. We have had people who attended our gym and stopped within the first month say that they got hurt doing CrossFit.  With our On Ramp Program it is had to believe that CrossFit got them hurt.  Yes, we have had people roll an ankle.  But, do I have a legitimate argument if I say that these people got hurt not because of CrossFit but because of their lifestyle over the past weeks, months, or years?  If being overweight causes your joints to hurt when you exercise is it CrossFit that got you hurt or yourself?  Where does the responsibility belong when people get hurt.  Many of us experience pain of old injuries when we started doing CrossFit.  When you start being active again you will have some aches and pains.  Most of us avoid doing movements that causes an acute injury to hurt.  The problem with this is that it creates a habit of overcorrecting and not only does that area not get better but gets weaker because we avoid using it.  Use it or lose it.  Many hurt not because of an specific injury but because they have been sedentary for so long.  So, when you start using the area again it will be sore, ache, and even hurt.  I don’t believe it’s CrossFit causing more injury, but merely the process of rebuilding.  I encourage you to think and be able to explain to your friends why you do CrossFit.  That while the program is class based there are variations for everyone to be able to accomplish the workout.  I post four levels to all the workouts each day but if you look closely at every class there are many more variations then the four posted being performed.  Often as many variations as there are people in the class.  We focus on technique, consistency, and only then intensity.  Of course you can get hurt doing CrossFit.  Injuries do happen.  Generally it is a result of athletes pushing or testing their limits.  It is an inherent danger that exists when you want to find your limits.  Again, to whom does the responsibility belong?  This pushing ourselves comes after and only after we have consistently shown good technique of a particular movement.  Do we make mistakes?  It is a program that teaches you how to be keenly aware of your own body.  Be proud of yourself for sticking with the program.  It is not easy.  If it were easy then everyone would be healthy and strong.
Strength
I want everyone to start at a light weight.  No more than 95# for anyone.  The focus is on good technique.  I want those hips low and elbows up.  You will see a change in our strength programming that will enhance everyone’s ability.  Today is a little preview of what is to come.
 Workout Strategy
The beauty of the basics.  Running, KettleBell Swings, and Sit Ups.  To be good you need to be really good at the basics.  We are trying to be as well rounded as possible.  As you plan for this workout consider at what pace you can complete the 400 meter runs.  Then give yourself one minute for the KettleBell swings and one minute for the sit ups.  Now keep that pace for the four rounds.  The weight on the KettleBells should be so that you do not have to break up the 20 repetitions.  20 KettleBell Swings should only take 40 seconds.  20 Sit Ups should also only take 20-45 seconds.  I would like everyone to be able to finish in under 16 minutes or less than 4 minutes a round.  We would like to see people getting better at running.  Like many movements, to get better at running you need to run.  You need to run fast.  
 
Workout of the Day
Strength of the Day                                                 EMOM for 5 sets: 10 Front Squat
Level 1:
 

4 Rounds for time

 

 

 

400 m run

 

20 KB Swings, 

 

20 Ab Mat Sit Ups

 

 

Level 2:
4 Rounds for time 

 

400 m run

20 KB Swings, 44/26#

20 Ab Mat Sit Ups

*Over 16 Minutes

Level 3:

 

4 Rounds for time

 

400 m run

20 KB Swings, 44/26#

20 Ab Mat Sit Ups

*Under 16 Minutes

Level 4:

 

4 Rounds for time

 

400 m run

20 KB Swings, 53/35#

20 Ab Mat Sit Ups

*Under 13 minutes 

Get more awesome: 30 Walking Lunges