CrossFit CE February 2019 Newsletter
What’s Up With Programming?!
Hey Folks! Here’s your February update to programming. I have instituted “Washboard Wednesdays”(…make sure somebody really thanks Rachel Schaub that!) This will be a large part of the conditioning for Wednesdays from now on. This ab work will come in the form of an additional MetCon or just accessory work post MetCon. That said, it will be a part of the program and not optional. The programming will continue to be geared toward Open prep, until the last week of February where it will shift slightly. For the weeks during the open, I’ll integrate more accessory work to hopefully off-set the abuse from the Open WODs as well as maintain performance in general.
Olympic Lifting Update – Max Out Day!
Our Saturday morning Olympic Lifting classes have been well attended lately despite some super snowy or ridiculously cold days! Kudos to those of you that still show up at 7:30 to get it in! The past few weeks we have been getting comfortable under higher percentages of both our Snatch and Clean and Jerk in preparation for Max Out Day on Sunday February 17th! We are going to use our Open gym time at 10:30 that Sunday to GO HEAVY!! We will be maxing out both lifts in hopes of finding a new 1RM, hit some PR’s, and put those new techniques to work! Everyone is welcome – whether you’ve been to Saturday Oly Class or not! Coach Dana will be there to watch and help.
Our annual Nutrition Challenge is now complete! We had 18 members participate in the challenge that focused primarily on consistency and “clean” eating. It was not an easy task. After coming off the holidays and trying to get back into normalcy it can be difficult to make changes. But, all of our challengers did a great job in making this a successful challenge. Many emails/posts were exchanged with recipes, questions, frustrations, and support! We saw plenty of pounds lost, habits built, and health benefits! The winners of the challenger were those that earned the most points as laid out in the beginning of the challenge – keeping track every day and a total of 40 points available each week.
Winners of Nutrition Challenge
1st place – Victoria Noerenberg – 166 pts
2nd place – Ashley Barnes – 155 pts
3rd place – Cris Salgado – 142 pts
Honorable Mentions – Julio Puentes, Kendra Verhage
Congratulations to all of the members who participated! We hope you were able to find success! If any member has any questions about nutrition feel free to reach out! We are happy to help!
Pregnancy and PostPartum Seminar – Coach Holly
I am so excited to be a certified Pregnancy & Postpartum Athleticism Coach! I completed the extensive online course as well as recently attended a seminar. I am passionate about learning as much as I can to help women remain active in a safe way through pregnancy and after! The course and seminar provide guidance for implementing a training, mindset and recovery strategy through informed decision making and fitness considerations for pregnant and postpartum athletes. Please let me know if you have any questions or if there is anyway I can help you or someone you know!
Double Under Clinic
This past Saturday Feb 2nd we hosted Molly and Dirk from JumpNRope to hold a Double Under Clinic for our members. Molly has competed at the highest levels in the sport, winning several National Championships, and several individual World Championships at international competitions.We had 14 members spend a good part of the afternoon going over a bunch of progressions, tips, and techniques in search of the ever elusive Double Under. Molly and Dirk spent plenty of time working with the group and individuals to help them find success wherever they were with their DU skills and everyone walked away with a new level of success in their progress! Coach Dana was also able to walk away with plenty of valuable information and new ideas to bring to you all in class!
It is almost that time of year again – The CrossFit Open!
We’ve had great success in past years running our Friday Night Lights and we plan to continue that this year. Here’s how it will go:
- We have 75 people participating this year split into 5 different teams! Way to go CE on awesome participation!
- $20 participation fee to participate on a CE team – does include team shirt.
- Signing up with CrossFit Headquarters is up to you. If you want to see where you fall amongst all the other athletes in the state/country/world participating this is an awesome option!
- Friday Night Lights is highly encouraged! This is great team/community building. The Open workout will be programmed for all classes on Friday – but it’s always fun to see teams rally together in the evening. Come workout, have a beverage, cheer everyone on!
- Friday Night Light Dates
- Feb 22nd
- March 1
- March 8
- March 15
- March 22
Save the Dates
- Friday Feb 8th – WOD and Wine
- Friday Feb 15th – WOD and Whiskey
- Sunday Feb 17th – Max Out Day
- Friday Nights Feb 22, Mar 1, 8, 15, 22 – Friday Night Lights/ CF Open
- Saturday April 6th – Spring Party
*** 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!