Community Updates September 4, 2017


Drew's Words of Wisdom...

Endorphins. I got a chance to do a competition with my wife this weekend. First, she is an amazing competitor and tough as nails. I think we both experienced endorphins twice during the competition. Once as we started to feel pain, the endorphin dump kicked in and it no longer hurt. Second when those went away and the workout REALLY started to hurt, but we HAD to persevere (we were not quitting) they kicked in again. It felt really good to push through that wall of discomfort. Imagine you just did 80 wall balls and then got to get back on the Air assault bike to pump out 30 calories. It would have been easy to quit, but the perseverance endorphins were too strong. It felt REALLY good to keep going. Such is life. When it punches you in the face, keep moving forward. The perseverance will be very worth it.

Drew

COMMUNITY

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/

Post Nutrition Challenge Game Day Out - Join us at 3pm at B&D Burgers Southside on Saturday Sept 16th. This is a casual meet up to celebrate the end of the nutrition challenge, share your success, and hang out with cool peeps.

Bragging Rights Tailgate and Competition - Sept. 30th. Back for the 2nd year, coaches and owners from the all around the Low Country come together to throw down. Come out to Camp Villa Marie to bet on your coaches, cheer them on, and represent Hyperformance. Tracy, Jen, Jared, and Avery need your love.

Festivus Games - (Competition for the rest of us) 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.

Gobble Games 2017...THEY ARE COMING! Mark the 11th of November on your calendar. Male/Female Partnerships this year. Sponsorships available (Deadline Oct. 3rd)

TRAINING

In this week's version of TACO Drew's Day, Drew discussed earning your Rx, asking questions, and more. Check it the weekly videocast-

https://www.facebook.com/crossfithyperformance/videos/10159208617135134/

WOD Preview...

We are focusing on heavy 3s this week for our strength.

  • Monday (Labor Day) we only have 3 classes but we are still going to squat heavy. Our workout is a play off the Hero WOD Jerry. We have a 3-4k row as a team. Partner 1 rows while partner 2 runs 300-400m . switch when the run is done.

  • Tuesday we will deadlift and perform the Chief. This workout is so much fun. Power cleans, push-ups and air squats in an AMRAP setting.

  • Wednesday- we will strict press ad do another team workout. this one combines box jumps pullups and push press. lots of reps, but split up should be very manageable.

  • Thursday- we get an opportunity to play with squat snatches and sit-ups in an increasing weight format.

  • Friday- Hero Day 2 Vogeler. Increasing distance runs with single arm kettle bell swing AND Front rack lunge steps. We will also try to front squat BEFORE the METCON.

  • Saturday- We will have some fun with burpees and running. come in and enjoy the burn.

You might have noticed we are running a bit lately. Here's a quick read on great technique to become more efficient and protect from injury:

http://library.crossfit.com/free/pdf/64_07_PoseRun_Techniques.pdf

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

Nutrition Challenge Party - Sept 16th

Bragging Rights Competition - Sept 30th

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

HPA COACHES


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