Community Updates November 27, 2017

November 27, 2017

 

 

Drew's Words of Wisdom...

 

The Dash Poem (By Linda Ellis)

I read of a man who stood to speak
At the funeral of a friend
He referred to the dates on the tombstone
From the beginning...to the end

He noted that first came the date of birth
And spoke the following date with tears, 
But he said what mattered most of all
Was the dash between those years

For that dash represents all the time
That they spent alive on earth.
And now only those who loved them
Know what that little line is worth

For it matters not, how much we own, 
The cars...the house...the cash.
What matters is how we live and love
And how we spend our dash.

So, think about this long and hard.
Are there things you'd like to change?
For you never know how much time is left
That can still be rearranged.

If we could just slow down enough
To consider what's true and real
And always try to understand
The way other people feel.

And be less quick to anger
And show appreciation more
And love the people in our lives
Like we've never loved before.

If we treat each other with respect
And more often wear a smile,
Remembering this special dash
Might only last a little while

So, when your eulogy is being read
With your life's actions to rehash...
Would you be proud of the things they say
About how you spent YOUR dash?

 

 

Drew

 

(If you missed TACO Drews Day this past week, check out the latest episode on Verbal Judo here: https://www.facebook.com/crossfithyperformance/videos/10159570010750134/)

 

 

COMMUNITY   

 

Hero WOD for Mark.  This Friday we will honor Mark the best way we know how - sweat and hard work.  Wear your RED Shirt to show support for all of our brothers and sisters in arms.   The schedule is the same.  All the classes will run 800s, except for the 11:30am class will run miles.  Athletes will have the choice to tackle the workout individually or with partners. 

 

This Friday will also be the last class coached by Coach Avery.  We wish him the best of luck as he pursuits big things and follows the love of his life to Atlanta. 

 

Holiday Angels - Gifts for our two family need to be delivered by Friday December 1st.  Please take a moment to sign the cards on the table in the front for each member of these two families. 

 

Friend Fest is this Saturday December 2nd at 9am and 11am!  7:30am is members only, please. 

 

Feel free to share our event page with your friends or on your page.  https://www.facebook.com/events/1634197103303076/

 

 

Remember December Challenge - It's that time of year when things get slightly chaotic (not that is has to be....).  We've got a month of fun team challenges for each of you in December. 

 

Get your team together, then head on over to www.hpa.challengerunner.com to register.  The first person on each team to register should also create a team, then invite other team members to join.   You'll want to download the Challenge Runner app on your mobile device as it is the easiest way to record points. 

 

Challenge starts December 2nd with the LIFT OFF (see below)

  • Teams of 3-4 athletes (you pick - any gender, any level)

  • Each week will have various challenges to complete both individually and as a team

  • Winners will be announced at the Holiday party on December 29th. 

  • Earn your first point this week by announcing your participation on your social media page #DEChype and #MerryFitness

 

CROSSFIT LIFT OFF - @HPA Saturday December 2nd

 

What a great way to kick of December!  Join in with thousands of crossfitters around the globe.  HPA athletes do not have to register online to participate with us on December 2nd. However if you would like to be upload scores to see how you stack up against the rest of the world go right ahead, we would be happy to validate them.   

 

The schedule for December 2nd is as follows:

7:30 Regular class

8:00 Small Group Fundamentals Graduation

9:00 First Saturday Friend Fest

10:00 LIFTOFF Clean & Jerk  (warm up starts at 10, there will not be room to warm-up prior to 10am)

11:00 LIFTOFF Metcon (& Friend Fest)

12:00 LIFTOFF Snatch 

 

 

Good To Go! Today Only - there is a cybermonday deal.  All meals are $2 off (each).  Meals should be ordered by 4:30 today for Friday delivery, but you can use this deal for next week's meals as well.  Make sure to check out their paleo "Power Balls"  (they are great for entertaining!).  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.)

 

Save The Date:  HPA HOLIDAY PARTY - "Home for the Holidays"  will be happening on Friday December 29th.  No kids.  No gym clothes.   

 

Retail Update: Please be aware that charges for retail purchased through out the week will now be processed on Mondays instead of Saturdays.   Please write both first and last name legibly on the clipboard :)

 

 

TRAINING

This week starts with some technique work on Monday, Tuesday, and Wednesday. 

We snatch practice, then clean practice, then jerk practice on those consecutive days.  The focus is skill acquisition not weight lifted.

 

  • Monday is a benchmark Annie.  Double-unders and sit ups in a challenging format.

  • Tuesday is an EMOM wod with Air Assault bike, HSPU and hang power cleans.  

  • Wednesday is an open-feel WOD that is meant to work on shoulder endurance... 10 min AMRAP of push press and toes to bar.

  • Thursday is all about building a bigger engine.  Interval work with row cals burpees and pull-ups.

  • Friday we will honor the life of Mark Hummeldorf the only way we know how.  "Hummer" is a Hero WOD with running, ohs, dubs, deadlifts, and bar muscle ups.  

  • Saturday is a big day.  Bridge run, Bring a friend day, and the start of our December challenge with the Crossfit Liftoff.  Make your team of 4 and do your best!!!  

 

 

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 December 1st - HERO Wod for Mark, all regular classes. 

Saturday December 2nd - Friend Fest at 9am and 11am.  

Saturday December 2nd - Crossfit LIFTOFF, 10am 

Friday December 29th - Holiday Party @ the gym.  7pm - 10pm.  No kids.  No gym clothes.

 

 

 

 

BUIYATAOO!

(Believe Unconditionally In Yourself And The Ability Of Others)

 

HPA COACHES

 

 

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