October 6, 2017

October Challenge:  Let’s get 50 people to complete for this month’s #kilogivesback  

RX 4000 Double Unders
Gold 2000 Double Unders
Silver 300 Double Unders

 We are still looking for judges and volunteers for next weekend!  Every little bit helps 🙂  You can sign up here
Our new Saturday schedule will be as follows beginning this Saturday the 7th:  
6 am:  Open Gym led by a coach (please be aware that the coach might be working out with you during this time!)
7:15 am:  regular class
8:30 am:  Family Focused Class and Open Gym.  Kids and parents are encouraged to take this class together!  If you don’t have kids, you are welcome to join also, just know that it will be a kid-friendly atmosphere!  You can also use this time to work out on your own.  The Gym will close at 10 on Saturdays.  Kids will work out for free with a parent through the end of the year.  Starting in January they will need a CrossFit Kids Punch Card to continue.

Last week I pushed people to strive for intensity, this week I would like to elaborate. Intensity is merely based on the amount of stress put on your body. So, this could be the amount of weight moved, how fast you move a given weight, how fast you run, etc. In simple terms, move fast OR lift heavy. What do I mean by heavy? High intensity in weightlifting doesn’t really take effect until you are 90% and above. Most WODs are not written to be THAT heavy! I want you all to think SPEED when we do the daily WOD. Move like you have to save your life or someone else’s life. God knows sometimes most people would say “fuck it I quit, let me die”, in that case move like you have to save someone else. There is nothing comfortable about that pace.

Next week I would like to respond to questions and comments to the following:

“Life is easy. Everyone will eventually have to battle with adversity and heartache. Sadly, some live for negative attitudes and feed off of drama. What feeds your motivation and discipline to better yourself?”

CrossFit Classes: Zenplanner WOD Log