• Jen McKenzie

Community Updates: April 6, 2015


Yeah!! Bring A Friend Days are this week!!

Monday April 6th

Welcome to Virtuosity week!

What's virtuosity? No, not a tropical bird.

Virtuosity is an ongoing practice of refining fundamentals that eventually leads to Mastery.

To move with mastery is what separates the good from the great. Pick your favorite sport, and I guarantee that the best players and teams in that sport have a mastery of the fundamentals.

I'm so excited, personally, for this week. It allows for opportunity for very valuable coaching to come into play. Because competition and intensity are temporarily on hold, some real breakthroughs will be happening through out the week.

This week all of our athletes have an unlimited membership. Each day will feature different movements that we are breaking down and we don't want you to miss any of them! You will spend a lot of time moving in class and you will be sore. Please make sure you eat good fuel this week and hydrate well as the temperature is rising (finally).

AWESOME STUFF HAPPENING THIS WEEK

Thursday - World's Best Boot Camp Bring A Friend Day. This is for all your friends who say "But I need to get in shape before coming to crossfit." (You know you have them). We created this for them! In our 6 week program we focus on building work capacity and mental strength (even nutrition strategy too). By the end of boot camp our graduates are MORE THAN ready to jump into a Crossfit class. They can try a PT session for free THIS THURSDAY ONLY at 6pm at the park behind Candler (66th and Atlantic). If they are nervous - you can come with them.

More details here: https://www.facebook.com/events/567346796701173/

Friday and Saturday - "No Pants Party" Spring Bring A Friend Days!

(This means wear your cute spring shorts....)

Our Bring A Friend Days are a chance for you to show off your progress to your friends and supporters as well as introduce them to Crossfit Hyperformance. You can bring as many friends as you like on these days (if they've been before they are welcome back for friend days). If they can't make the same time as you that's okay too. Just remember that you are their ambassador - show them where to put their stuff, fill out a waiver, introduce them to the coach and other athletes, etc. Classes are programmed for all levels.

We created an event page to make it easy for you to invite people:

https://www.facebook.com/events/1554151648197645/

Self-Defense Level 1 with Alex. Saturday April 11th @ 12:30pm (after Bring A Friend Day!) This is a 3 hour-ish course with a combination of hands on and awareness training. Both men and women are invited. This course is a pre-requisite for Level 2 (coming April 25th).

Make sure to reserve your spot! https://hyperformance.sites.zenplanner.com/event.cfm?eventId=F21E74DB-314F-4B78-BD05-814CEBF6AE5F

Heads UP - what's coming next....

Next week programming - we will be testing rep maxes on back squat, press, deadlift, front squat, bench, and pullup. A "rep max" is the highest amount of weight you can successfully lift for a specified number of reps. i.e. 1 RM is the highest weight you can lift once. A 2-RM is the highest weight you can lift twice, etc. Using a percentage of your "rep max" to prescribe weight is the most scientific way to program for strength gains. In May we will begin a strength cycle using all these numbers. A couple things to note:

  • In the strength and conditioning world it is standard practice to not 1RM test anyone who has been weight training less than a year leading up to the test date. We will follow these guidelines.

  • If you have been weight training less than 6 consecutive months, you will test a 5RM.

  • If you have been weight training between 6 and 12 months you will test a 3 RM

  • If you have been weight training consistently for the last 12 months or more OR have tested a 1RM previously at CFHP, you will test a 1RM

  • If you are not comfortable with the movement, have a previous injury, or have been on hiatus - a 5RM is most appropriate.

  • We can use your 3 or 5 RM to estimate a 1RM to use when we start the strength cycle.

  • If you miss a day you can make up a test at one of the following times:

  • Friday 4/17 12:30pm - 3pm

  • Friday 4/17 5:30pm - 7pm

  • Warm ups are mandatory. If you arrive late to class you will not be allowed to test.

  • If you hit a PR, ring 'dat bell!

The following week - we will test cardio and biometric benchmarks. The biometric benchmarks will include weight, % body fat (using skin fold technique) and circumferences. We highly recommend every to have their biometric measurements taken, however if you would like to opt-out of one or all that is perfectly fine too. Please note, we cannot take skin fold measurements once you begin to workout and get sweaty so this will happen first. Coaches will be available up to 30 minutes before class starts and we recommend coming early to have your measurements taken.

Ideas Needed! What would you like to see on the next tank?

Keep up the great training!

CFHP Coaches


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