CH, CH, CH, CH, CHANGES

ANNOUNCEMENT: WEDNESDAY'S WOD REQUIRES SIGN UPS FOR THE 5:30AM CLASS AND 6:30PM CLASS.THIS WOD WILL TAKE PLACE AT STONEHURST PARK.

SIGN UP UNDER COMMENTS FOR WHICH TIME SLOT YOU WOULD LIKE. ONLY 4 PEOPLE PER SLOT:

5:00AM

5:30AM

6:00AM

5:30PM

6:00PM

6:30PM

7:00PM

WOD is still one hour. If earlier time slot full, and you have to leave at a specific time, you'll do second part first. This means you will need to show up 1/2 hour earlier than your time slot. Otherwise, you'll do part I first, then part II when you are done.

8:30am and 3:45pm classes do not require sign ups.

PLEASE FILL UP SLOTS WHERE POSSIBLE INSTEAD OF BEING THE ONLY PERSON IN ONE TIME SLOT.

TODAY MARKS THE FIRST DAY OF BRINGING BACK TEAM SURVIVAL FITNESS BOOT CAMP. 

 As many of you have noted, most of you started your CrossFit journey when we were a CrossFit inspired boot camp. As a result, you were able to gradually increase your fitness capacity and can now handle the loads at hand. As you all have gotten fitter, our WODS have increased in difficulty. For a new person, it's simply too overwhelming. Even with scaling, some of the movements are simply too difficult to do. As a result, we will now offer a boot camp (mainly body weight movements) WOD alongside our CrossFit WOD of the day.

Rather than try to incorporate a "one size fits all" mentality, we are changing our approach.  Obesity is at epidemic proportions. We want to be able to help these people, not turn them away or scare them half to death. We have ANSWERS! Boot Camp WODs and Robb Wolf's life changing Paleo Nutrition plan can literally save many of their lives.

Along side of that, we will be implementing some other changes. Warm ups will be more specific to the WOD at hand and more varied.

Additionally, we have an older population compared to many CrossFits. SMR and Mobility work is of utmost importance to keeping these folks' bodies (and any athletes' bodies) in optimal shape to handle the days ahead. Many of you came to us with pre-existing old injuries and years of built-up scar tissue. Once again, we have tools that can help. From now on, at the end of each class, SMR or other mobility work (once again specific to the WOD) will be incorporated to end the session.

We are a unique group. We are blessed to have the opportunity to work with such a wide variety of people. We have a VERY wide cross-section of people--old and young, overweight and fit, beat-up and not.

TO MAKE THIS WORK, EVERYONE IS GOING TO HAVE TO DO THEIR PART.

We will be increasing our pace. We will be "on point". Arrive on time. Be present and ready to work. 

DO NOT BE LATE! If you are going to be more than 10 mins late, please come to another class. If you arrive late, we are going to incorporate something they do at CrossFit 714. If you are late, do 20 Burpees, automatically. Just do them. Don't ask me if you have to do them. If you missed the warm-up, you know you are late. Have some integrity for cryin' out loud. Count aloud each one. You need to get warmed up, the rest of the group is already warm, and you need to catch up...QUICKLY.

AND THE REST OF THE STORY

WITH THE ABOVE IN MIND, I REALIZE YOU ARE EACH GOING TO NEED TO START BRINGING A "TOOL KIT" OF SORTS.  Keep this in your car and bring it with you each day when you come to class. 

HERE IS WHAT YOUR TOOL KIT SHOULD HAVE:

1.  HEADLAMP. (5:30am and 6:30pm classes). When we run in the dark, this is essential. Here's one place you can buy some. Sport Chalet also has a great selection.

2.  STOPWATCH/TIMER. Many of the SMR/Mobility Drills will be timed. When you finish the WOD, and if you know how to do the movement, you can do these and go. Here's one place you can buy some. Sport Chalet, Sports Authority and Big Five also carry them.

3.  QUAD ROLLER. This is an ESSENTIAL piece of equipment. NON-NEGOTIABLE.  You can buy these from me for $20 if you like.

4.  RUBBER LACROSSE BALL. (A tennis ball is ok, but not nearly as effective). I sell these for $5 apiece. 

5.  JOURNAL. (Fancy pre-printed ones available soon, but for now bring some small notepad). YOU need to be responsible for knowing your own max loads, Benchmark and Hero WOD times. We will no longer have time for me to do all of this. Come to class prepared. I will have an Excel Spreadsheet with everyone's loads for each lift and benchmarks ready by November 22. Once you're given your data, you're on your own.

You can also record your daily scores, take notes of fat/weight loss and jot down questions, successes, etc. here.

6.  WEIGHTLIFTING SHOES. (upcoming article on Why Weightlifting Shoes are Important by Myrna on November 30). It's not ideal that we're using these outside, but their importance cannot be overstated. CONVERSE or similar flat soled shoes will suffice as a distant second.  VS Athletics carries an inexpensive rubber-soled version.  Here's a site that offers a large selection.

7.  ATHLETIC TAPE. Get the cloth kind. If you are prone to tearing, this is especially essential. You can buy this stuff at any drug store.

When we do that day's mobility work, if you do not have your tools, I will have ONE spare. If someone else gets to it first, you are on your own. Help me out here guys. My car is only so big. 

Yes this is new, but this is going to help make our group's SURVIVAL even better. It is going to help each of you achieve your goals even more.

Our uniqueness is what makes us special. Let's work together to make CrossFit Survival/Team Survival Fitness Boot Camp the best place for a holistic approach to serious fitness training in the Foothills.

As always, I welcome your suggestions, comments and ideas. Thank you all very much for continuing to be a part of our wonderful group!

CROSSFIT WOD

"HELEN"

3 ROUNDS FOR TIME

400M RUN

1.5 POOD KB SWING X 21

12 PULL UPS

BOOT CAMP WOD
3 ROUNDS FOR TIME OF:
20 BOX JUMPS
15 LUNGES

10 BURPEES

FOLLOWED BY:

TABATA BALL CROSSOVERS