• Jen

Community Updates October 23, 2017


Drew's Words of Wisdom...

Vision- " we suffer more in imagination than in reality"- Seneca. Things are never quite as bad as we make them beforehand. We as humans build things up to be the huge scary obstacles, but then we get into the nitty gritty. The nitty gritty is never as bad as we imagined. We are far stronger than the credit we give ourselves. Next time you fall into the trap of doubt, try thinking about ONLY the things you can control.

Drew

COMMUNITY

Gobble Games 2017 - November 11th...

As you know - every year of the Gobble Games is unique, with it's own wods, surprises, and partnerships, and memories. Don't miss your opportunity to get a little outside your comfort zone with the best community on Earth. We need every HPAer involved either as a competitor, volunteer, or judge. The deadline to register to guarantee a shirt is October 28th!

Questions? WODs are announced - 2 WODs at HPA and 2 WODs at the Aquatic Center. Any coach is happy to help you strategize, provide some extra help on these movements, or find a partner to get ready.

WODs are up on the our Facebook event page:

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

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

Volunteers and judges will need to attend a pre-event briefing on Wednesday November 8th at 5:45pm.

And thank you to our sponsors:

Smoothie King

Chatham County Aquatic Center

Advertising Specialty Services

Buddy Lee Jump Ropes

Love some Barbell For Boobs this Friday Night at Crossfit Steadfast! $5 Registration, you can purchase a beer cup and food. All proceeds benefit Barbell for Boobs to fund mammograms for those without insurance. See all the HPA folks there to represent - Check out the event here: https://www.facebook.com/events/759261520920898

Check out this week's athlete spotlight - Josh! https://www.facebook.com/crossfithyperformance/videos/10159423030025134/

Good To Go! We are excited to announce that HPA is now a Savannah pick-up location for Good To Go Meals food service starting this Friday! Good To Go Meals prepares healthy, fresh, conveniently packaged entrees. Their menu covers breakfast, lunch, dinner and "extras" and stays the same from week-to-week so your favorites are always available.

This week, order before Wednesday at 4:30pm for pick up on Friday after delivery. After this week, you'll be able to pick up Monday, Wednesday AND Friday, ordering by 4:30pm on the prior pick up day. Head over to https://goodtogomeals.com/ and use the code: DOLPHIN17 for 15% off your first order! (Please be sure to look through the listed ingredients before ordering if you have any food allergies as their products are prepared on shared equipment.)

First Saturday Friend Fest - for good! This November, when you join us for First Saturday Friend Fest, we will be collecting canned goods for Second Harvest Food Bank. Actually, we'll be collecting them the entire week before, because we've seen how much this community likes to change lives. Stay tuned for any specific needs of Second Harvest.

TRAINING

We are a little lighter this week at 75% 1 RM. Next week we will jump to 90% for 2-3 reps. Take this week and really dial in the mechanics under load for our lifts.

  • Monday will be a burning ring of fire. Row hard, KBS, and NUrpee in a 2 round sprint format.

  • Tuesday we will be performing a classic crossfit benchmark "Cindy". Pull-ups, push-ups, and squats. take care of your hands.

  • Wednesday we will have a super fun team workout with the Assault bike and tire flips.

  • Thursday is an "Open-feely" type WOD. Long "amrap" meant for only one or two rounds. High rep box jumps again, db snatch and knees to elbows (think TTB but a little more accuracy involved).

  • Friday is another sprint feel with a 15-12-9 sit ups, double unders and squat clean light.

  • Saturday is a TEAM wod with a higher rep version of Cindy. All reps are split between a team of 4.

Leaderboard Envy - yes, it's real. Coach Freddy discusses here how it can help and hurt your performance in the gym.

Mastery Class - Remember the 2nd and 4th Saturday of the month at 11 is a teaching class. In this class our newer coaches and/or coaches in training teach the class with in the moment feedback from Drew or Caleigh. It's a great learning experience for athletes too, and we especially encourage newer athletes to attend. This class is a bonus to the 2 or 3x per week membership. The next Mastery class will happen on October 28.

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.

CALENDAR

Friday October 28th - last day to guarantee a Gobble Games T-shirt!

Saturday November 3rd - First Saturday Friend Fest at 9am and 11am. Bring a canned good donation.

Wednesday November 8th - Gobble Games Judge and Volunteer pre-event brief

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

Saturday November 11th - Gobble Games

Thanksgiving Week Schedule -

Wed 11/22 - 6:15 am, 9:00 am, and 4:30 pm ONLY

Thurs 11/23 - 9:00 am ONLY

Fri 11/24 - 6:15am, 9:00am, and 4:30 pm ONLY

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

HPA COACHES


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