CrossFit CE June 2019 Newsletter
What’s Up With Programming?!
During this next 4 week period, we will continue to work on our strength. During this period, our focus remains to inc erase strength. Up until this time, our focus has been increased overall strength with our lifts. In the next 4 weeks, we will begin to increase our strength and point it toward a CrossFit modality. In short, our lifts will move from 1,3 and 5 RMs, and move toward 8, 10 and 20RMs. This will help us in the next cycle as we begin to work on cycling the barbell in our lifts and preparing for The Open in the fall.
Btw…Has anybody noticed the Accssory programming in SW? It’s in the drop down section next to Burn and WOD. It’s the same programming I’ve been doing for us for the previous months that accompany our usual programming. If you want some extra, in addition to your daily Push-up routine, it’s in there!
Olympic Lifting Update
We are currently in a cycle that is beginning to get a bit heavier to start building to our In House Meet scheduled for Sunday July 21st at 10:30 am! We spent a good portion of the past few weeks working on technique and pulling from different positions, but expect to see percentages at 80% and above and full lifts from the floor in the next few weeks leading up to the meet.
Also, for those of you that think 7:30 am is too early on a Saturday to come in and Oly come join Coach Dana on Thursday evenings at 7:30pm during Open Gym time. She’ll be here and happy to help and run through the weekend programming!
It has always been very important to us to do our best to teach our new members the proper technique before entering in regular classes. This is obviously important for their safety and success but equally important for our current members so there is time for everyone in class to be coaches, regardless of experience. We are switching to private fundamentals consisting of 3, 1on1 sessions. At this point, we think this individual attention will give our new members the best opportunity to learn the technique and a smooth transition into regular classes. Please let us know if you have any questions about this.
Klokov Seminar/ Park WOD
As many of you know we are lucky to be hosting Russian Olympic Weightlifter Dmitry Klokov this upcoming week on Wednesday June 12th and Thursday June 13th. This is a great opportunity for CE to offer different opportunities to our community and the larger lifting community throughout the city. Because of this seminar we will be closed BOTH evenings (Wednesday 12th and Thursday 13th).
Wednesday the 12th – We will be hosting a Park WOD at Eckhart Park down the street on Chicago Ave. We will meet at the park at 5:30 and get an outdoor workout in!
Thursday the 13th – There will be a 5k programmed for all classes throughout the day. This workout is frequently seen programmed on the CrossFit HQ website, but will be the first time that we at CE have ever programmed it! So as daunting as it may seem, it’ll be a great day to get it in! We will post a 5k route starting from Eckhart Park if anyone wants to meet up and do it together!
Member of the Month
Our June Member of the Month is Max Mitchell! Max hasn’t even been with us for a year, but has already rooted himself in our community and made such incredible progress! He recently took 2nd place in the Rookie Rumble competition and is hoping to participate in more when he can! He’s always here ready to get at it – we’re proud to have him!
Click the picture to go to the video – and then make sure to watch the 2nd video!
Monthly Challenge Board
We are starting a new monthly challenge board! Each month we will post a new movement that we see may be a skill our community needs to improve or spend some more time on outside of regularly programmed workouts. This month is pushups! The goal with this is not to knock out huge sets at one time, but to build strength and stamina in smaller sets. We would rather you knock out 20 really good pushups a day over the course of the month than do 100 in 5 days. Because lets be honest – are those 100 actually your best pushups?! Probably not. Remember the goal is to improve. Each one should look exactly alike and be up to standards. Nothing wrong if you can’t do more than 5 or 10. By the end of the month hopefully that number each set will go up!
If you’d like to join in just write your name on the board and keep track of your total until you reach the goal!
Murph – Once a week for 52 weeks – Neil
I need a new challenge. It’s not like I don’t have enough going on in my life but sometimes I struggle with the consistency. The day to day grind of owning, motivating, organizing, fathering, wears. I’m aware, as I read this, it may come across as whining about having success is outrageously entitled and I really should just stfu! I can tell you it is not. It is the desire to always be better and a conscientiousness around striving and earning what I have. So…what’s next?
Leading up to Murph, I sent our member and 4th fittest nurse in the US, (or was it just West Town?) in the 2018 CF Open, Jennifer Benson, an article entitled Murph 52 times in a year: By the Numbers (http://www.endofthreefitness.com/murph-numbers/) as a joke. The author took Murph and varied it leaving the essence in tact – 1 mile, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run with a vest. I read the article once before and thought, “This is CrossFit Madness.” I reread the article and thought, ‘INSANITY!!!’ But that little voice inside my head keep saying, “Why not?” As I read the article, I shifted my focus from “Why would you?” To “Why Would you Not?” Yes the workout is miserable but isn’t that a matter of perspective? I moved from a place of “I could never do that” to a place of “I could never do that – yet” I’m not looking for sympathy or regard or even for those to join. I decided simply to put one foot in front of the other and just “Be Better.” I embraced the decision and moved from “Why” to “Let’s Go.”
So how/when will I be doing this? I will put my own spin on it as I will constantly vary this. I am 3 in – 1: RX, 2: Vestless, 3: 2K Row/Ring Rows for pull-ups/rest as is/2K Row, all vested. I will not publicize when I’ll be doing these but I am always wanting company on this. If you are interested, text me or ask me when you see me.
If you know me, you know I don’t publicize stuff that I’m doing. I don’t blog or write articles or do things for braggadocio. So why now? Because with an undertaking like this, it would be easy to move the line in the sand and negotiate with myself. If you know me, I’m not a man of half measures. 3 of 52 and counting…LET’S GO!
Adult Trampoline Night!
If ya’ll don’t know there is a fairly new trampoline park not too far from us called Altitude Chicago! They have all sorts of classes and events for all ages.
We have worked out a discount for one of their upcoming events – Adults Night at the Trampoline Park! Who doesn’t want to play Trampoline Basketball, Rock Climb, or play Extreme Dodgeball?! And then after share a beverage or two?! Well if this sounds as much fun for you as it does to us – click the link below to join us on Thursday July 25th at 7:30 pm! Use code – CrossFitCE for 10% off!
Save the Dates
- Wednesday June 12th – Closed – Park WOD
- Thursday June 13th – Closed – 5k
- June 12-13 – Dmitry Klokov Olympic Lifting Seminar
- Saturday June 22nd – Closed for CrossFit Adaptive Athlete Seminar
- Sunday July 21st – In House Oly Meet
- Thursday July 25th – Adult Trampoline Night
*** If you’re interested in safer beauty products check out the link and reach out to Holly with any questions!
***If you’re interested in checking out CBD oil to help with inflammation and soreness check out the link and reach out to Dana with any questions!