CHANGES
We are making a few changes to CFDA! Some of our classes are getting really busy! Yeah! Don't get us wrong...we are VERY thankful! However, sometimes this makes it a little crazy and unorganized. So we are going to make a few changes so that everyone beneifits.
1. Stretching:
You need to be at the gym about 15 minutes early to stretch and roll out. This is really important!!! You need to take the time to prep your muscles and joints before the wod. This week, after the wod, we will be going over a lot of benificial stretches that will be good for you to incorporate into your routine.
2. Warm-up:
Part A will be on your own. (examples: run, row, double unders, etc)
Part B will be as a group and will start at the beginnnig of the class! (example: if class starts at 6:00pm, then we will start the skill part of warm up at 6:00 pm!) Since we change up the warm-up daily, to incorporate the vast amounts of skills that are in wods, there is a lot of teaching involved. When we are busy, it is hard to show excercises multiple times.
3. Being Late...
If you are going to be late, come to the next class!!! Please be considerate of your fellow CrossFitters and us, and be on time!! We are not going to start you on your own seperate wod time. When people expect this, it takes away from the end of one groups time and makes it difficult to start the next group. If you want to do that, come in to an open gym time and you can run your own wod. :)
4. Newbies:
If you are bringing anyone to tryout CF for the first time, please bring them to a Fundamental Class time. (6:30am, 7:30am, or 8pm) That way we can spend time with them and access their needs. These classes are smaller, so they can get the attention they need. Also, when we have new people in a wod, it takes away from you and your workout! They can always come and watch a wod at anytime!!
5. Weights:
We have had some request for more strength workouts. A couple times a week, we will be adding strength components to the wods. You can also come into "open gym" times if you need more time for working on skills or want to do more lifting!
6. Mobility Wods:
Starting next Monday, November 7th, we are going to be doing some Mobility WODS after our workouts. I have heard a lot of great things about Kelly Starrett and MOBILITYWOD.COM. Kelly has his Doctor of Physical Therapy and has coached many amazing athletes at San Francisco CrossFit. I will post the wod we will be doing each day and the links on the announcement page each week. I highly suggest you watch the videos and practice the move on your own before you come to class! We are not Kelly! We are learning with you! He is the expert on the excercises, so take the time and learn from him!! If you are not able to do some of the wods with us, you can do them on your own. The people that are doing these wods are finding significant improvement in their flexability, range of motion, and performance on wods!! Below is the link to his site.
Kelly Sarrett's Mobility WOD site!!!
http://www.mobilitywod.com/about
Turkey Day Challlenge
Next Monday we will be starting a 15 day Turkey Day Challenge! 15 days of eating HEALTHY!!! So start thinking about your goal. Will it be weight loss, inches lost, weight gain, etc? We will have a sign up this week and start on Monday. We are not going to make you eat only Paleo or Paleo with dairy or Zone or Warrior. We want you to figure out what works for you. Basically you need to eat lean meats, fish, vegetables, fruits, nuts, seeds. Stay away from sugar and processed foods. We have a lot of resources on the NUTRITON link. We have links to Paleo, Zone, and the Warrior Diets. There is a recipe blog for sharing recipes. This will come in handy as we start to find good recipes that are worth sharing. If you find any valuable information, videos, books, etc. that you think we would benefit from, shoot us an email! juliecrossfit@yahoo.com. We can use all the help we can get! Below is a link to one of Robb Wolf's videos.
"Ask Robb Wolf anything" link:
http://www.youtube.com/watch?v=-PpuIKTg6QE&feature=player_embedded
