ANNOUNCEMENT - Change Is Good...

Hello all,

I'd like to sincerely thank all of you for making year 1 possible... Rest assured, year 2 is going to be even better!

This note is to highlight a few necessary changes taking place for the new year. We all closed out 2009 on a great note with all the new PRs, now our goal is to raise the bar and continue the trend! You were all just getting your feet wet, now it's time to crank it up a few notches.

Without further ado, here we go...


Session structure

Every session will now be split into two "mini WODs". The first of which will contain a strength, power, or skill specific effort (ie., powerlifting, olympic lifting, gymnastics, strongman, etc.) while the second will be geared toward general physical preparedness (GPP). This will undoubtedly lend greater support to our increased focus on strength and achieving relative balance. From here on out, being on time for your session will be of extreme importance! (Check out the lateness notice posted in the Dungeon if you haven't seen it yet!)

Goal setting

We're going to start off this next phase of our journey by establishing some short term and long term performance based goals. Whether it's to get your first consecutive pull-ups by March or to compete in the 2011 CrossFit Games in July, setting tangible time-sensitive goals is an important step in furthering your development. So think about what you'd like to achieve, set a deadline, and jot it down!

Progress tracking

An essential component to achieving your goals relies heavily upon your attention to detail. Knowing how fast you moved, how much you lifted/attempted, on what date, at what time, in what sequence is all key information needed to continually progress. So, everyone will be expected to take a few seconds at the end of each workout to grab a pen and record the day's results in the WOD log next to the stereo!

Nutrition

As you all know at this point, proper nutrition is the gateway to good health. Improvements in everything from body composition to injury rehabilitation to athletic performance can be best realized through putting the right foods into your body. For those of you who have taken the Paleo Challenge, congratulations. For those of you who haven't, give it a go! You have absolutely nothing to lose and everything to gain! At the bare miniumum, just get familiar with the Paleo Diet. I guarantee that once you start to place a greater emphasis on properly fueling yourselves you'll feel better, perform better, and look better!

Self education

A large part of succeeding with this program rests in your own hands. The links I post to articles and videos are provided for you to gain a greater understanding of what it is that you are doing, the methodology behind it, and why it is of importance. In order to get the most out of this program, knowing commonly used terms, form fundamentals, and training concepts should be at the top of your priorities list. Yes, at the end of the day I am in charge of leading you down the most efficient and effective path to your individual success, however you are still responsible for learning to correctly operate YOUR body and you are working to achieve YOUR goals. So help me help you!

New members

With the complexity of our workouts, growing class sizes, and the increased potential for complete chaos, teaching new movements and making essential adjustments on the fly will no longer take place. All new members are required to attend a private one on one session prior to your first official group workout (Friday workouts excluded). The focus of this session will be to assess your current capabilities, establish baseline goals, and create a seamless transition into group workouts by learning the basic fundamentals of the program and our exercises. This private assessment and introductory session is $50.00.