• Jen

Community Updates October 9, 2017


Drew's Words of Wisdom...

This picture speaks to me (and I can't find the original source to give credit but I will and I will). Scroll down for more.

Man cannot remake himself without suffering, for he is both the marble and the sculptor.

- Alexis Carrel

It is not as simple as fat to fit. There is not a switch we can pull to "poof" fitness into existence. We have to work. There is constant work. You have to slowly and deliberately chisel away toward progress. One of the worst things you can do (scratch that) ONE OF THE BEST THINGS YOU CAN DO in your fitness journey is STAY the course. Be in it for the long haul. Allow slow steady progress to be the recipe. Form good habits. Treat your body well. You will start to see and feel results. It might take a while, but will be very worth it. Stay the course. Trust the process. It WILL be hard. The difficulty makes the end result worth EVERYTHING.

Drew

COMMUNITY

Thank you Hyperformance Community for helping us celebrate our 9 year anniversary. Here a link to the video the coaches made for you incase you missed it Friday in class.

https://www.youtube.com/watch?v=xi_Im9NLGbo&feature=youtu.be

Festivus Games - Good luck to our athletes competing this weekend at the Festivus Games. Wanna come cheer them on? The games are taking place on Saturday October 14th at Crossfit Salt in Brunswick. Here's the flier. Participate, watch, or cheer. Need a partner? Put up a request in the Crossfit Social Club on Facebook. We have a handful of teams competing.

Gobble Games 2017...THEY ARE COMING! Mark the 11th of November on your calendar. Male/Female Partnerships this year. Because this is an event that many other affiliates send teams to, we are limiting the number of spots for Hyperformance Athletes to 20 teams. Please be sure to register early to secure your spot.

We need both volunteers and judges to make this year's event a success!

Please share our facebook event page with friends at other affiliates:

https://www.facebook.com/events/972298729613057

Link to register or volunteer: https://www.breezescoring.com/2017GobbleGames

And thank you to our sponsors:

Smoothie King

Chatham County Aquatic Center

Advertising Specialty Services

Buddy Lee Jump Ropes

Attention Parents (of young kids and little pets)! Just a reminder if you choose to bring your little ones to the gym you are responsible for both their well being AND ensuring that they are not distracting from the experience of the class. We love you and your family and know how much it means for them to be immersed in a fit community. Kids that will stay in a stroller are welcome on the floor and kids that are okay with less supervision are welcome in the office. For those in-between, you'll notice that we've provided a gated area for them stay during class. Please arrive early enough to get them and yourself settled before class starts.

The Crossfit Social Club is our private facebook group for members of Hyperformance Athletics. Make sure to join the page (approval required) so you can see all updates, shoutouts, etc happening behind the scenes. Here's the linko: https://www.facebook.com/groups/155154174557713/

TRAINING

Welcome to testing week.

Congrats are in order for such an awesome job during RM week. Pat yourselves on the back. I hope that seeing yourself perform like that starts to lead you more toward BUIYATAOO. This week we take the weights down and focus on technique at 70% or your max from last week. Monday is back squat, tuesday is bench (this will be going away soon after the testing cycle is over), wednesday is power clean, friday is deadlift (this will also be going away soon after the testing cycle). We will also be performing some strict EMOMs this week to reinforce movement and strength in the gymnastics.

WODs come back into focus this week. Monday is a scorcher of high rep KB swings, sit-ups and runs.

Tuesday is a couple of couplets with push press and max burpees.

Wednesday is one of Jennifer's FAVORITE girl WODs... Karen.

Thursday is a longer partner chipper starting with lunges and ending on the air assault bikes.

Friday is another scorcher with deadlifts and pull-ups in a classic crossfit pull/pull combo.

Saturday is a longer partner workout in a format we call Tailpiping. Rows, runs and DB snatch are the day's menu.

Pre-class prep - Remember that you that you are encouraged to come to class early and move around a bit or mobilize on your own. On weeks like this week when we are lifting heavy, many of us need a little extra stretching and mobilizing prior to the start of class and you are encouraged to do so. Also, the coach for that class will be on the floor to answer questions about scaling or focusing the workout for you individually. It's best to talk about this before class and much more difficult once class starts.

Need some extra 1-on-1? Private coaching is available for all of our athletes. Maybe it's to clean up snatch or clean up your diet. Your coach is available for extra 1-on-1 time by appointments. $40 per 30 minute session, $60 per hour session.

KIDS! Kids classes are back in action:

  • Grades 1-5th meet Wednesdays 3:30 - 4:00 and Saturdays 10:15 - 10:45.

  • Grades 6th - 12th meet Mondays, Tuesdays, and Thursdays 3:30 to 4:15.

CALENDAR

Saturday October 14th - Festivus Games (@ CF Salt)

Saturday November 4th - First Saturday Friend Fest, 9am and 11:30

Friday November 10th - no PM Classes (Gobble Games set up)

Saturday November 11th - Gobble Games

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

HPA COACHES


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