Sunday August 14, 2016
***Happy Birthday Curtis***
CrossFit Kids Summer schedule has been great! We are in our last week of the Summer schedule with the program coming to a conclusion this Friday August 19. We will take a hiatus and go back to the regular schedule in September. We will announce the start date in the coming weeks.
JV(6-12 years)Monday, Wednesday, Friday-11:00-11:35am
Varsity(13-17 years)Monday, Wednesday, Friday-11:45-12:45pm
Children of CFB athletes-12 visits, $84/24 visits, $144
Children of non-CFB athletes-12 visits, $96/24 visits, $180
We have a lot of new things coming up as we get ready to celebrate our 6th year. September 6 is our official CrossFit BDay (The day CFB became a CrossFit Affiliate) and with a new year comes new ideas.
Would you like to win a $50 Horse Thief Hollow gift card? Check in at CrossFit Beverly on Facebook with a fun photo of yourself between now and Labor Day and we will award the quirkiest, most fun check in a $50 HTH gift card.
We are going to schedule an additional Boot Camp on Saturday mornings at 8:15am before Team WOD. Keep an eye out for when we will be starting. Hopefully the Saturday after Labor Day
We will also be launching “Bring a Buddy Tuesday’s.” Beginning September 13 and every other Tuesday will be designated as an opportunity to allow athletes new to CrossFit to experience the community. This is an open invitation to all hours we hold classes on Tuesdays. If you have friends who can only attend 5am, bring ’em. While we enjoy and find value in the Free Intro sessions held on Saturday’s and Wednesday’s, we think to get the real CFB experience athletes new to CrossFit should experience a regular class. So share this with your friends and family and let’s show them how great CFB is.
Since September 11 falls on a Sunday we will be running 3-4-3 on Saturday September 10. This will be in place of the Team WOD and we ask all our firefighter friends who may have extra bunker gear to bring it to the Box to share. This will be an open event to anyone, member or not, to participate. Please clear your calendar and plan to be here.
Our strict pull ups cycle is progressing nicely and the feedback is pretty amazing. I’ve heard “I’ve got to get in today, I have to get my 50 pull ups in. Improvements in performance and strength has increased and we are so pleased to see and hear the positive feedback. I can already personally see and feel the improvements on my T2B and C2B. The goal is to be more proficient with our strict gymnastics work which ultimately help us with our kipping pull ups, C2B, bar MUs and Ring MUs. While the time element is important we also want you to challenge yourself. So grab a thinner band and work on setting a new time to beat.
As the work gets more dynamic and heavy, we have scaled back the volume of reps on our Clean and Snatch cycles. If you haven’t noticed we went from :40 seconds for 12 rounds to EMOM8. More movement requires more rest and more prep. This week we will go down to EMOM6 as we start pulling 90 and 95% of our 1RM. As stated from the beginning the goal of the program is to work on your set up and form while building confidence and strength. I use the analogy of treating this as like going to the batting cages or the driving range. This is an opportunity to work on what feels right and what works best. Create a ritual to set up. Everyone has a little thing they do at an At-Bat in their softball league, setting up a drive or putt, or prepping for a free throw in pick up game. Treat this the same way. Sometimes being uncomfortable in your set up is best for your technique. If you have doubt or want feedback please ask a coach to observe. We will be scaling back the weight this week but adding the element of full cleans and full snatches.
There has been a release of upcoming Comps to consider in the fall. Get a team or go it alone and show your chops.
September 17-18 “Best of the Rest” CrossFit Roselle. This is a comp for anyone who has never stood on podium in a CrossFit comp or Rx’ed a competition. This is a great, well run event that is a lot of fun and outdoors. Individuals Saturday 9-17 Scaled and Rx, and Teams of 3 Sunday 9-18 Scaled and Rx. Teams must have at least 1 lady. http://crossfitroselle.com/3rd-annual-best-rest-competition/
September 24-25, The PowerFit Games” at Flo Fitness in Palatine. Rx and Scaled individuals/Masters 40+ Saturday 9/24 and Teams of 2 (1 Girl/1 Guy) Rx, Scaled and Masters 40+.
October 22, “Girls Gone Rx” at CrossFit Illimine. This is a 3 girl team event where proceeds benefit Bright Pink, An organization focused on prevention and early detection of breast and ovarian cancer in young women. http://girlsgonerx.com/events-list/chicago
TO ALL PARENTS!!! Before leaving the box, if you bring children, please look around the area your children were in. If you brought with them chips, crackers, pretzels or other snacks; If you they got a cup of water; If they had paper, crayons or markers out; If they went in to the back and grabbed balls or jump ropes, if they turned on the TV to watch a movie, please clean up after them. We have brooms and dust pans in the laundry room. Please respect the coaches and staff to not have to clean up after your children. Much like you clean up your gear after a workout we would appreciate the same with the children.