Community Updates October 16, 2017
Drew's Words of Wisdom...
My beloved GSU Eagles are 0-5 for the first time in recent history. We are winless. What does that mean going into game 6? NOTHING. It means absolutely NOTHING. We treat each game, each rep like it is our first one (success or failure irrelevant). If we approach each game or rep with our best effort how can we "lose"? Our record is a compilation of our past. Our record has no determination on our present. We might have missed a pull-up 100 times in a row. So our record is 0-100. Does that mean we stop trying our best to get one? Heck NO! 1-100 looks pretty good. Soon it turns into 25-100. Every day, every game, every play, every rep is a chance to redefine our present through our best effort.
Gobble Games 2017 - November 11th...Deadline to register to guarantee a shirt is October 28th! 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!
WODs are up on the our Facebook event page:
Link to register or volunteer: https://www.breezescoring.com/2017GobbleGames
And thank you to our sponsors:
Check out this week's Athlete Spotlight! Bailey Brown, the other half of the Ginger Bears, making their appearance at this year's Gobble Games.
This week we are at 80% for 5 sets of 3 reps. We will snatch thursday this week at a percentage of CLEAN AND JERK max for 5 sets of 2. Our goal here is to learn to drive the submaximal loads as quickly as possible. This will increase strength. If your snatch skill needs work, make a point to get this practice day in! Also look for cashouts this week. Wednesday is Mobilize on your own. Make sure you do this one!!!
Monday we pair Jump rope with Toes to bar in a frantic pace piece.
Tuesday is one of the all time classic Crossfit Girl workouts, "Fran" as 21-15-9 funfest of thrusters and pull-ups.
Wednesday is a longer chipper WOD with Lunges, Box Jumps, SDHP, and Burpees.
Thursday is KB swing and push-ups with some running/AAB.
Friday is an EMOM for the WOD: Rowing, HSPU, and Power Cleans.
Saturday is when "Nancy" turns 21. Running and Overhead squats.
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.
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.
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
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
(Believe Unconditionally In Yourself And The Ability Of Others)