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" Trainer WOD at the Heart of America CrossFit Challenge"
We'd like to welcome Brian Rouse and Stephanie Teague who have started regular classes here at CrossFit Valley Park. We have several others going through their intros so keep an eye out for new faces! Remember our rules unless you want to owe some burpees.
On November 28th starting at 8 a.m. we are having a "Get Your PR Day." This event will be a chance for you to come in and get a personal record on one or many of your goals. You can go after a one rep. max, WOD time, running time, rowing time, pull-up, or anything else you want to accomplish. We will have a list on the white board for you to sign up and indicate your desired goal. Please sign up and let us know if you need any advice on getting your best!
We are considering your response to have an Olympic Lifting Class and it's going to happen! We are currently ironing out the details. Stay tuned.
Wednesday Strength/Skill Work: Front Squat 6 X 3, Dead Hang Pull-ups
That's really what it's all about. A series of posts about this past weekend's event cannot do it justice. I really think we need a sports writer to sum up these events! It was fun, inspirational, breathtaking, energetic, emotional, and epic from the word "go." The list to thank is long but thank you Jeremy, Jessi, Grant, Brian, and all of your crew for making everyone feel right at home. Thank you judges, volunteers, firefighters, and supporters. None of this is possible without you. Everything went so well. Even the rain waited until Sunday afternoon.
A special congrats goes out to CrossFit SOMO for winning the "Spirit of the Games" award. If you have ever doubted yourself or thought you couldn't compete, you should have seen this group. They never waivered as they competed against the very best of athletes in the state. Nothing stopped them from giving it their best. We each took a piece of what they gave and it makes us richer. You all define this great community. If you didn't get goosebumps or shed a tear as they recieved that award, you weren't there to witness it.
For our members who wished you were there to cheer us on, don't worry. You were there. Remember that when you train with us, you become a part of us, and every little piece lives within us as we give it out best. Thank you!
Tuesday Strength/Skill Work: OH Press 4 X 6, Push Press 2 X 3, KB snatches
1st, 2nd, and 3rd place prescribed division. CrossFit Valley Park, CrossFit TNT, CrossFit Springfield "Abusement Park."
1st place in the scaled division was CrossFit Springfield team 3. Congrats to all these awesome athletes.
Monday Strength/Skill Work: Deadlift 5 X 4, Ring dips.
W.O.D.
-3/500 m rows, 2 minute rest in between efforts.
It's amazing to see so many people looking different! We want to recognize several people who are obviously training hard and eating right! Trey Dowell, Dan Furnas, Jennifer Kahle, Tracy Strubberg, and Susan Nunez are among many who have made significant changes in body composition. Remember good nutrition is the key. If you are struggling to make changes you can usually find the reason within your dietary habits.
The gym will be closed Friday, Saturday, and Sunday as we travel to Springfield for the first annual Heart of America CrossFit Challenge. Our Friday morning class is still as scheduled.
Friday Strength/Skill Work: Ring Skills, Pull-ups, Rowing technique.
Jeff Thayer of CrossFit TNT demonstrates a nice squat. We are always encouraging full range of motion. So what is full range of motion? Generally it refers to maximum depth while maintaining solid mechanical integrity and alignment, particularly in the midline. This will be variable with different people. As a measure of work, we like to see the hip crease fall below the top of the knee. This will develop flexibility and strength throughout different ranges of motion.
Thursday Strength/Skill Work: OH Squat 5 X 3, rowing technique
Below is the event schedule for the Heart of America CrossFit Challenge.
2009 Heart of America CrossFit Affiliate Challenge Schedule of Events
Saturday, November 14th, 2009
8am Judges meeting
9am WOD 1/First Heat
10am WOD 1/Second Heat
11am WOD 1/Third Heat
12pm Lunch
1pm WOD 2/First Heat
1:30pm WOD 2/Second Heat
2pm WOD 2/Third Heat
2:30 WOD 2/Fourth Heat
3-4pm Judge/Volunteer WOD
Sunday, November 15th, 2009
8am Judges meeting
9am WOD 3/First Heat
10am WOD 3/Second Heat
11am WOD 3/Third Heat
12pm Awards/Closing
We are getting our games faces on again for another CrossFit competition. CrossFit Valley Park and CrossFit Springfield have partnered up to host the event. The Heart of America CrossFit Challenge will take place this weekend in Springfield, Mo. The event will be a team format with workouts on Saturday and Sunday. This 1st annual event will feature teams from all over the Midwest. It should be an exciting competition. Wish us luck!
Clean and Jerk Part 3 with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]
Wednesday Strength/Skill Work: Deadlift 4 X 6, Kettlebell skills
It's been a slow week this week. It's understandable and justifiable. All the competitors trained very hard, and worked very hard in the competition itself. So it's good to give the body a well deserved rest. Come back stronger physically and mentally.
What's your next goal? Did you discover a weakness you want to turn into a strength? It's time to get back at it. Train even harder if you can. Work on those weaknesses (we all have them). Prepare even better for the next event, or your own personal goals!
Saturday work/skill: Front squat 4X5
