Thursday, October 18th, 2012
Yoga @ 7:30am
Lurong WOD: tomorrow
“Glen” Hero WOD on Saturday
NO swim class on Saturday – school is closed for UEA
Rest Day/Make Up Day
by Kelly Starrett
We’ve been talking a lot about this lately…
Happy Birthday to Kim Spencer, Aaron Garce and Terry South!
Yoga @ 7:30am
Swimming Class – Saturday, 11:30 @ Cottonwood High School
Lurong Challenge – enter your scores; performance WOD will be tomorrow
Fitness Elevated – Nov 9th/10; online qualifier going on now, WOD 2 also tomorrow
Rest Day/Make Up Day
Katie D (today)
Alecia T (yesterday)
Happy Birthday Ladies!!!
Lurong Challenge WOD
(or today if you’re not coming in tomorrow)
Fitness Elevated 2012 is right around the corner (Nov. 9th-10th). This year there will be 3 divisions: Masters, Elite, Open. There is an 3-week online qualifier – required for the Elite division and optional/open to everyone. If you are interested in participating, you will need to register here, and will have an opportunity to complete the 1st online qualifier wod on Friday or Saturday. Let me know if you have any questions.
We had two great sessions the past two weeks. I want to throw out 1 more opportunity for input before scheduling something consistent. We can hold a yoga class on Thursday mornings between 7-9am (starting at 7, 730 or 8am) or evenings at either 8pm or 6pm (in place of the regular group class that night only). Please post one moretime 1) if you’re interested; 2) when you would attend; 3) how often you would attend.
rest day/make up day
Yoga – 7:30 am, bring a mat
Swim Class – 7:30 pm
Lurong Challenge – Final benchmark WOD is Friday. Be sure to post your measurements and cumulative times online. Contact Matt if you still need pictures or measurements.
Make Up Day…or rest
I’ve heard a little bit about sore hamstrings the past couple days.
Good learning from Kelly Starrett
Thursday, September 13, 2012
- Special GYMNASTICS class @ 6pm
- Get registered today for the Lurong Living Paleo Challenge
A true testament to the functionality of CrossFit programming, and an excellent example of how general physical preparedness can be used for just about any physical exercise you like. What do you guys think, should we start a Parkour club???
Rest / Recovery / Make-Up
If you missed any of the past 3 days, get in today and make it up.
On a separate note, I just wanted to give everyone a heads up that Nick W. will be working at the gym, helping with office work to include: client accounts and scheduling, updating the website/blog/facebook page and other miscellaneous tasks. If he contacts you representing CF801…he’s official!
Is your bed too stiff? K-Star shares his opinion on the matter in a recent M-WOD video…
Also, if you’re interested, the CF Games Regional Workouts were announced last night. You can check everything out here…
Day 18 of the “New Year, New You” Challenge
Make Up Day/Rest Day
We’ve had a few of you ask about coming in Monday thru Friday and off Saturday/Sunday. Cool! Come in and the coach will put you through an appropriate workout – probably lower intensity or skill based – so that you can still come hit it hard on Friday. We have received some really positive feedback about offering Thursdays as a make up day and so for the time being will continue to do.
30 minutes run @ low intensity
(focus on posture, forward lean and foot placement)
2012 CF Games Open
One week until registration…
Are you ready???
Fitness Elevated is going down tomorrow and Saturday. There will be no group classes on Saturday since all of our coaches are participating – we’ve got 5 ladies and 7 guys from CF801 all competing. The competition tomorrow is at SLC CrossFit and Saturday is at the Olympic Oval in Kearns. Come check it out!
They are still looking for more volunteers and judges.
great pic from the crossfit.com site yesterday
Make Up Day
Come in and make up one of the workouts from the past three days…
or of you’ve already been in all 3 days…
10 minutes of foam rolling on quads, hammies, glutes and hips,
3 rounds (not for time)
row 500 meters
20 banded good mornings
15 wall squats
10 inch worms
1o minutes of shoulder mobility