First off, we’ve started up Yoga again on Saturday at 10 am, effective immediately. You can stay after the regular WOD and participate, or just show up for yoga. If you’re one of those tight crossfiters (you know who you are), you really need to make this a priority! The yoga class has been in and out of the schedule, we are happy to provide it for the group, but want to see it utilized. In fact, there are a handful of you out there who we would rather see SKIP the Saturday wod and show up to yoga! In other words, quit driving with your E-brake on!
Starting the week of Feb. 13th, we’ll be adding a few classes:
We’ll have a 4:30 pm CrossFit on Monday and Wednesday and Friday??only.
After School Athletes class will move to 3:45 on M, W, F. This class is geared towards teens involved in sports who need a strength and conditioning program in their offseason, as well as kids looking to get fit and have fun. For more info on this class see Derek or Jon.
We’ll be starting a Saturday morning specialty class at 8:00. The class will focus on different things each session and range from Olympic Weightlifting, Rowing, Gymnastics, Dynamic Effort Strength, etc. Spots will be limited, and you’ll be required to sign up at the gym.
Other schedule changes starting the week of Feb. 13th:
Friday 6:30pm class will be cut from the schedule- There will still be two evening classes (4:30 and 5:30), just no 6:30pm.
Come join us this Wednesday, January 11th at 7:30pm for a chat with the good Doctor Burns! Brittany will be giving a short presentation regarding the key elements to wellness, from a physicians’ perspective. After, she will be taking your questions in an informal Q&A (please don’t ask her to look at that nasty rash though). This is FREE for CFCd’A members and family; come join in on the discussion!
Topics will include:
-Sleep: how much is enough
-Nutrition and supplements: what is important
-Exercise: the benefits
-Play, Stress, and Relationships: how they affect your health
Brittany will be giving one lecture a month through June- we have posted a complete schedule of topics at the gym. Make sure to save the date!
Double Unders today! Having a rope sized up specifically for your height will make them easier, and as an added bonus you can choose a handle color that suites your personality. For instance, Fresh can get Powder Puff Pink.
Here is how to size them:
Size your rope, and leave the size you need in the comments. The more ropes we order together, the cheaper they get. We will put the order in Friday, November 11. We will charge your account on file directly, no markup. Cost is TBD, should be less than $30 per. 10+ ropes, 10% off. 15 or more, 15% off.
Here is the website where you can see more options:
I told them to look tough. Vicki and Tori didn't listen.
If you weren’t one of the lucky 20 attendees to the running clinic last Saturday, you missed out! Mark provided some great instruction and drills with regards to efficient, safe running tech, and we had a beautiful fall day (if a little cold) to apply it! Some of the drills and tech we went over:
-high knee, skips, and serpentine drills for staying within your power base,
-turnover drills for applying technique at speed,
-and hill running strategies and techniques for better results.
All in all, a great way to spend an hour last Sunday morning! Check out this video of Chris Solinsky getting after it with some great form (not the first time I’ve posted this, it fires me up!):
Sunday, November 6th 10am, block off a bit over an hour.
Running Clinic
Key points: learning to run faster while being efficient
Drills to maintain form
Speed VS. Distance running
Keeping your form/speed while tired
Cost: $5 minimum donation, 100% of the proceeds will go to the Boy’s & Girls Club of Cd’A
Given by: Mark Curtis
Coach, North Idaho Cross Country team – 7 years
4x National Champion US Naval Pentathlon Team
1988 Naval Pentathlon World Champion
US Military Ironman Hawaii record holder – 9:13
Both Derek and I highly recommend your make time for this clinic- running is a skill, like ALL the work we do, and when given an opportunity to learn from an expert, JUMP ON IT!
You guys asked for it, so we’re bringing them back… Brayson and Brandon of Krav Maga Spokane will be giving another women’s only Krav Maga – self defense seminar at CF CDA. Make sure you sign up in the comments section and let us know how many friends are coming as well. The guys need to know how many pads to bring.
The seminar is scheduled for Saturday, Oct. 29th from 12:30-3 pm. This is open to anyone so feel free to bring your friends. Cost is $30.
Derek and I are always talking about our favorite part of being gym owners: the Community of Athletes. We are chock full of great people here at CFCDA, and want to take the time to spotlight an individual with an Athlete Focus! This will be an ongoing series, giving some folks a chance to learn a bit more about your fellow CrossFitter, while letting others finally connect a face with the names you always see up on that whiteboard!
Our first tribe member to be put on center stage: Darcy VanGundy, AKA DVG! Darcy is O.G. at the box: one of our first Boot Camp grads, she has been rocking the evening classes like clockwork for the better part of two years, and it shows. From the coaches standpoint, having DVG in the class always means a few more smiles, a few more laughs, and a dedicated athlete who we can trust to keep pushing herself to achieve more.
It's always sunny when your initials are DVG.
Still smiling, WTF
Recently, Darcy completed her first 1/2 marathon. Here is what she had to say about the experience:
“I wasn’t really sure what to expect during a half marathon, so the only goals I set were to 1) run the entire race, 2) finish, and 3) have fun! Going into it I was super nervous. I trained, went to CrossFit and ran a few days a week. I never ran more than eight miles during training so I was a bit intimidated by running 13.1. I actually threw up my eggs the morning of the race because I was so nervous. I got to the race, did some stretching and squats to get my blood flowing. Then I started running. I couldn’t believe how good I felt! I figured it was adrenaline and would eventually wear off, but it didn’t. Up until the time I crossed the finish line, I felt great! I’m 100% sure that’s because of CrossFit. Like we talked about earlier today, I had never run more than six miles before I started CrossFit and most definitely would never have even thought about running a half marathon. Coming to CrossFit has given me confidence in my fitness and the mental strength to do something like this.”
1. Ten bucks says she is rocking MJ. 2. Seriously, nobody should be this happy while running
Right on DVG! Here's to many more years of achieving your goals! We are with you every step of the way.
Hand over the bling, sucka
If you see DVG around the gym in the next week, she owes you one (1) very enthusiastic burpee (did we mention that comes with being in the focus?)! Make sure you collect!
By now everyone has noticed some of the new elements we have been sprinkling in to the group classes: spotting techniques, fun warmups (salutation pushups!), and other bits of spice. Derek and I have been firm believers in the inclusion of gymnastics in our programming for quite some time, and our weekend with Jeff Tucker of the CrossFit Gymnastics Seminar both supported our commitment to this critical skill set, and gave us some great ideas regarding implementation (plus, we figured out how to talk like a Texan: never move your lower lip).
We are committed to bringing the most effective, challenging, and fun way to stay fit to you- Be ready to challenge yourselves with some new takes on old favorites and a few brand-new movements in the coming months!
Last weekend CrossFit Cd’A hosted the “31 Heroes” WOD to benefit the families of the soldiers who were lost on August 6th, 2011 in Afghanistan. For those of you unfamiliar with the tragedy, here is a link with further info: Chinook shot down; many lives lost.
Derek and I are extremely proud of that the CFCd’A community came together to support this great cause on such short notice- each of the athletes pictured above not only donated cash to the families affected by the events of August 6th, but truly gave a bit of themselves as well.
If you are interested in donating to the cause, you can still do so by going here. Again, 100% of the proceeds will go to the families of the Servicemen who lost their lives in the events of August 6, 2011.
Thank you to all who gave both time and money in support!
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