Coach Notes

Athletes,

It was very impressive to see everyone working hard during Hero week, it's the least we can do to honor those who went before us. Thank you for your dedication.

We started using Beyond the Whiteboard this week, if you haven't signed up yet send me an email via facebook or Outlook and I will get you on board.  Writing down and tracking your progress is a HUGE part of what makes CrossFit succesful, plus it always feels nice to gain a new Personal Record or acoomplish a new skill and the only way to know is by tracking.

This week will be a de-load week, it will still be hard but the weight will be a lot lower and we will stick with the basics to build back up after a grueling week.

Speaking of weightlifting! If it's posted you should do it, esp if you are waiting for your heat. weighlifting will burn calories faster and help make you that much stronger, it is also an essential part of what we do.

Lastly, YOU CAN'T OUT-TRAIN BAD NUTRITION.  Here is what CrossFit has to say about it:

World-Class Fitness in 100 Words:

 

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

 

Thanks for your dedication!

Coach