Community Updates June 27, 2017

June 27, 2017

The Official Sponsor of Sweat.

 

Drew's Words of Wisdom...

 

We posted a pyramid last week on the facebook page that had the 9 mental skills listed in order of acquisition.  The first was attitude.  You bring your attitude every day to the gym. You control HOW you approach EACH day, each hour, each minute, each second of life, and each REP in the gym.  Learning how to set your attitude is the quickest way to improve your life.  This directly relates to managing anxiety.  It is easy to get overwhelmed by things that haven't happened yet.  We all have looked at a WOD or a life challenge and said "man, that looks hard".  Inevitably, entering that situation with the "hard" mindset will make the movement HARD.  Instead, change your attitude to no matter the outcome, "I will simply do my best".  You get to control your effort.  By doing your best, and being content with your best, the stress of the obstacle goes way down.  It doesn't matter if the WOD is triple Fran.  Do YOUR best.  Be content with YOUR best, not the outcome.  Anxiety melts away.

 

Drew

 

 

COMMUNITY   

First Saturday Friend Fest is this Saturday at 9am!   It's gonna be grand 'ol sweaty time, with a few surprises up our sleeves. AND -  You can bring more than 1! 

 

Every Friday is R.E.D. Friday! We invite you to wear red each and every Friday to Remember Everyone Deployed. The message this sends is that our deployed brothers and sisters are not forgotten. XS, S, and M size shirts are still available.  If you'd like to be included in the next round of shirts make sure to order on the pre-order sheet.  Once we reach 50 shirts we will place another order. 

 

Vacation Hold Reminder - if you are planning a vacation this summer, keep in mind our hold policy.  

  • holds are in week-long increments for up to two weeks each quarter.  

  • Holds must be requested in advance by emailing your primary coach.  

  • holds do not change the billing date but add time to the end of your membership period.  

As you are traveling we encourage your to check out other Crossfit affiliates.  Remember each one is different and has different rules for visitors - always call before you show up. 

 

Billing Updates - just a reminder to our athletes that our preferred method of payment for memberships is a monthly ACH withdrawal.   This requires a signature and voided check to set up.  It requires less hassle on your part in the event that a card number changes.   Forms, are available at the front desk. 

 

Save the Date!  Rise of the South Competition is coming this Sept. to Crossfit Boro.  This is a fun weekend, individuals on Sat, teams of 2 on Sun. 

 

TRAINING

Monday-  we are going to work a little high rep olympic work in a met con.  We have SQUAT cleans, pull-ups, and running.  Gonna be a scorcher outside so hydrate early.

Tuesday-  Super high intensity in the gym day.  We will do a very high heart rate couplet with rowing and hspu.  Level 3 athletes will really be challenged.

Wednesday-  Will be our heavy day for the week.  We will work on 1RM for both snatch AND clean/jerk.  Bring your PR face.

Thursday-  Partner day with some body weight movements while partner holds a heavy object at chest height.  This one burns pretty good.

Friday-  We are doing a chipper modified from the 2014 Regional.  Box jump overs, deadlifts, wall balls, and ring dips highlight this capper for the week.

Saturday- gonna rename strongman Saturdays. Bring a Friend day is gonna be fun.  We have 3 min work intervals and 2 min rest intervals with AAB, sledgehammers (yes we will play the peter gabriel classic), sled pushes/pulls and farmers carries.  It is going to be a sweaty good time.

 

 

Workout Tracking - your results depend on it! Tracking your progress allows you (and your coach) to see more clearly how you are progressing.  It allows your workouts to be more effective as it gives you metrics to improve on.  On strength days, it allows you to be more efficient working up in lifts by the numbers instead of feel.   And it allows us to tweak the programming for the gym based off the results we are seeing for the gym as a whole.  Please remember to log your results into ZP each day you come!

 

Semi-Annual Check-ins - This is also a great time of year to get up with your Primary Coach for a Semi-Annual Check-in.  The check in is 30-45 minutes of face to face time to review goals, strategies, homework assignments, nutrition, or whatever you need.   A few of you may have been contacted about changing your primary coach to one that you will see more frequently.  If you are not sure who your primary coach is please let us know. 

 

Summer Kids Classes -  June 5th- July 22nd

Kids Crossfit (rising 1st - 5th grade) - Tue, Thur, Sat @10am

Middle/ High School- Mon, Wed, Fri @10 am

 

Saturday Mastery Class 

We need your help!  The 2nd and 4th Saturdays of the month at 11am is a fun and educational class that is part of our intern/apprentice training.  The class is coached by one of our apprenticing or new coaches under the guidance of Drew or Caleigh.  This allows them to practice and refine their coaching and group management skills.  The format will change and expect for lots of feedback and discussion to be happening between coaches and with athletes.   All athletes are invited, and new athletes are especially encouraged to be part of the process of developing our newer coaches.   Members only, however this class will not count as a class towards 2 or 3 times per week membership.  

 

 

CALENDAR

First Saturday Friend Fest is This Saturday July 1st - 9am only.  

 

You are Limitless!

HPA COACHES

 

 

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