Many of you have been asking if there will be another strength cycle and Kurtis say YES!!
It will start Monday May 19 and run for 9 weeks. It will test the front squat, the overhead press, and the power clean. You need to be here the week on May 5th on Monday, Tuesday and Thursday to get baseline numbers of these 3 lifts. It's still a 9 week commitment and you will need to be here M/Tu/Th for the next 9 weeks.
Anyone can do this but here are the requirements:
You have to be here May 5-8 and get baseline numbers
You have to be here M/Tu/Th from May 19th through July 17th.
You must be pretty confident on your technique for these 3 lifts.
If you will be gone for June, don't begin this program. If you catch ebola in the middle and miss a few days thats understandable and OK :)
If you're new and still learning these lifts, then a strength program using these lifts isn't appropriate for you. We won't be teaching these lifts during this time, we will be working on strengthening them. The place for technique work is the regular CrossFit groups.
If you're not able to be at RCF on Mondays, Tuesdays, AND Thursdays, this isn't the right timing for you. We won't be making up missed lifts on other days.
Here's a link to the program if you'd like to learn more about it. It's called the Cube Method.
Typepad, the company we use for our blog, was hacked and shut down for a couple days but we're back now! Yahooo!
So a couple things happened during the hackage that you should know about:
1. We joined the Whole Life Challenge. Many of you have done this before and we'd love to have oyu back again. If you're new and you have questions, ask us about it. This time I'm using Mallory, Gwen, Elizabeth and KC to help all of us stay on track and accountable. They'll be our cheerleaders and question answerers throught this and together we'll all be challenged and rewarded. We'll use RCF's "Cut the Crap" facebook page for those of us who are on facebook or anyone who is just playing along at home but not officially signed up. We'll use the message board at WLC for everyone who's not on FB and who *is* officially signed up. The cost to register is $39 but in Saturday it goes up to $49.
2. Regional planning continues at a furious pace, but thats another post.
3. The 9 week strength cycle fiunished last week and is de-loading this week. Next week we'll test the back squat, floor press, and deadlift. We'll be doing another strength cycle, tomorrows blog has the details if you're interested!
Melissa is nearing the end of being pregnant and getting close to welcoming a baby boy to RCF. Get ready for another one to squish on. If you're thinking there has been a baby boom around here recently, you're right!
We've gotten a lot of questions recently about regionals week and when we'll need help. Here's what it looks like so far: Tuesday, unload trucks, organize equipment. Wednesday: build pull-up rig, competition floor. Thursday: set up administration, athlete registration (hours TBA). We will need help all of those days but especially Wednesday.
Kurtis, Jim, Lisa and Kim all have the 4 masters qualifier workouts to do this weekend. They'll be doing them throughout the weekend, beginning with "Amanda" tonight. I'll post "go" times on the facebook page and if you'd like to stop by to cheer them on we'd love to have you join us.
If all goes as planned, we'll be sending Lisa back to the CrossFit Games this summer. Plus, we'll get to see where that rest of our ass kicking masters finish up!
Some of have this meats and vegetables, nuts and seeds, some fruit, little starch, no sugar thing all dialed in. Some of us find it harder that launching ourselves into space.
There has been some interest at RCF in joining the next Whole Life Challenge that begins May 3rd. Before I jump in as a gym, I want to make sure we're all set up to ensure success for everyone who participates. In order to make that happen, I need 4 people willing to learn and share about nutrition. You don't have to know it all yet but you have to have the time, desire, and resources to learn as we go. If you're interested, text, email, or message me.
"It’s possible that some of us are born not to run. According to an eye-opening new genetics study of lab rats,published in The Journal of Physiology, the motivation to exercise — or not — may be at least partly inherited."
Todays Saturday Suck is a specially designed team workout so that your non-CrossFitting friends can have a little taste of what we do. If you're a veteran, you can team with someone else and we'll just scale this UP to really get you sweaty. I promise it will still SUCK.
Speaking of sucking, last week was a Laurie/Kurtis combo week of programming. This week it's all Laurie. You've been warned :)
Say Hi to Jess, whose consistency over the past few months is paying off in better technique and some serious strength gains.
Word is getting out but I want to remind you guys that NON-CROSSFITTING friends are welcome and encouraged this Saturday. I know you have people who are curious, scared to death, but intrigued with this thing we do everyday. BRING them Saturday. They can team with you or another seasoned vet and tackle this workout.
There is no fee but we will be collecting donations and raffling off some fun items in our quest to buy a laptop for Heika's friend who lost everything, *everything* in the Oso mudslide.
Bring your friends. Bring a few dollars. (or don't, it's completely optional) But do tell your friends that while we're happy to answer questions, we don't ever try to "sell" anything so the only thing they'll get here is a little taste of a CrossFit workout and a morning with our incredible community.