• Jen

Community Updates October 30, 2017


Drew's Words of Wisdom...

Caution!!! Relationship advice ahead from a married man. Even if you are not married (or a man) you could still benefit. I'm not perfect when it comes to being a husband. Far from it. I make mistakes. There have been times when I have been selfish and Jen given and our marriage has suffered. There have been times when I have given and Jen taken and our marriage has suffered. Marriage/relationships work best when both give. The Greek word is Upotasso. Roughly translated to self giving without coercion.

It's obvious in the gym that we force a challenge so the body adapts and overcomes. Why do we not do this in relationships? It's so easy to get complacent in our relationships. Challenge your complacency. Do things for your partner because THEY love it not you. 50/50 is a losing proposition for relationships. Give 100% FOR your partner. True upotasso means they give 100% FOR you. Both your needs/wants are fully met.

HOW? It starts with communication. Ask. Talk. Get out of the relationship comfort zone. Try it for 30 days. It will change your life. We are all adults here right? Everything gets better when you challenge relationship complacency - including sex. That feeling of emotional and physical connection creates an upward spiral. It is no longer , "well, honey it's the 3rd wednesday of the month... our only monthly hump day." Showing that you still care makes fireworks out of the ordinary.

Have fun.

Drew

COMMUNITY

Gobble Games 2017 - November 11th...4 HPA Spots Left!

Still time to get in on the action! (Hopefully we have your shirt size, but that is no longer guaranteed). If you need a partner post it up in the social club and let the coaches know so we can help you out. AND if you are a first time competitor this event is probably the best one to start with. 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.

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 6:30 pm. (Note the time change from last week's updates)

And thank you to our sponsors:

Smoothie King

Chatham County Aquatic Center

Advertising Specialty Services

Buddy Lee Jump Ropes

First Saturday Friend Fest - this Saturday and we're WODing for a good cause! 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. Specifically peanut butter and fruit cups are in high demand. Our goal is to fill up 3 whole boxes of food.

Please note that the Saturday 7:30 am class is still a members-only class.

Check out this week's athlete spotlight - Morgan Hayes!

https://www.facebook.com/crossfithyperformance/videos/10159462051540134/

Good To Go! We are excited to announce that HPA is now the Savannah pick-up location for Good To Go Meals food service. 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. The schedule is as follows:

  • Order by Friday at 4:30pm for any delivery day the following week (Mon, Wed, or Fri)

  • Order by Wed at 4:30 pm for Friday delivery.

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.)

TRAINING

Happy Halloweek! We are going heavy this week. Looking for 2-3 good reps at 90% 1 RM. We will be taking plenty of time to work up to the weight, so the WODs will be short and spicy minus Tuesday and Wednesday.

Monday- we are back squatting and then a fun triplet with hang power cleans, pull-ups, and double unders.

Tuesday is bench press and then a wod TOO SPOOKY to post.

Wednesday- Is a 30 min partner test of several movements. You will back squat, push press and deadlift during the WOD for REPs

Thursday- we will build to a heavy power snatch plus overhead squat and then do some FGB style station work. HSPU, AAB, lunges, slam balls and double unders are on the menu.

Friday is deadlift day then a very quick row KBS and pull-up WOD. Yes we did pull-ups 2x in the week. Please take care of your hands.

Saturday is first saturday friend fest. some body weight movements and running. Bring friends. Let them onto our little secret.

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

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

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 at 6:30pm

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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