Had a few people take advantage of the Black Friday deal and I’m super excited for them…
Who’s ready to start early on their New Year’s Resolutions??? Well, here’s your chance…
$39.99 for the CF101 THEN pay ONLY the elapsed time of the month for the rest of the month…Meaning, If you take the class on the 7th, you only pay $7 for unlimited for the rest of the month. If you schedule a separate 101 class say on the 10th, you pay the 39.99 + 10…SO, the earlier you schedule your class, the more money you save! (Max it will cost you is $75 for December-regular price is $99). Regular CF101 classes are scheduled on December 7th and 14th from 11am-1.
Want to change your life?? Call today!!
Remember, you MUST go through the CF101 classes before transitioning into the traditional classes; unless of course you have been training at another affiliate.
Did you miss out on our Awesome Black Friday Special?? Well, now’s your chance to get it again if you contact me on MONDAY, December 2nd! Here’s the Deal…$19.99 for the CF101 class & 19.99 for the rest of December! That’s $39.98 and the regular price is $99! Want to get started in the Sport of Fitness, then call Debbie on MONDAY!! (Must schedule CF101 class on December 7th or 14th to get this price)
**Can’t make those two dates, call Debbie to make an appointment for a separate CF101 class (price will be different).
Want to change your life?? Call today!!
Remember, you MUST go through the CF101 classes before transitioning into the traditional classes; unless of course you have been training at another affiliate.
We are excited to announce that we will be carrying FITAID at the Box.
FitAID is the premier, Paleo Friendly performance and recovery beverage made specifically for athletes.
FITAID is all natural, certified gluten free and has almost 3 grams of targeted supplements to AID your WOD. With things like Glutamine, BCAAs, Omega 3 EFAs, Glucosamine, B Complex, Vitamins C, D, E, Natural Anti-Inflammatories, Quercetin, CoQ10 and Green Tea Leaf Extract…
FITAID is the most comprehensive and effective pre and post WOD beverage on the market today. On top of that, it’s lightly carbonated, sweetened with raw organic blue agave and stevia, has only 45 calories per can and tastes amazing. Be sure to try one before and after your next workout at the gym.
Price per can will be $2.50 or punchcards will be available for 10 cans/$22. (It was suggested that I sell the cans for $3, but I just want to make the $$ back that I spent so I’m offering a lower price) Try it out! 🙂
This product has gotten rave reviews from a CF friend in Nixa so give it a try! I’m expecting delivery on Monday! 🙂
A general synopsis of what’s been in the works this past month; Thanks Britt and Chris for heading this up! And to Britt for the write-up:
Open to all CrossFit Unstoppable members, CFU Barbell will be a new class focusing on the improvement of strength and technical execution of the snatch, clean & jerk and related lifts. Athletes who would like to make significant strength gains will start out with a 4-week training cycle utilizing the olympic lifts. Trainers will be available for guidance and correction but each athlete will progress through their workout somewhat independently.
The CFU Barbell program will officially start on January 6th, however we will run a beta test of the program starting December 2nd. The schedule will run as follows: Monday, Wednesday and Thursday at 7:30pm and Saturday at 10am. Please arrive early to warm-up, mobilize, and gear-up before class.
Frequently Asked Questions…
Is this program for me?
Yes!
Can I still WOD?
These workouts are designed to be a standalone program and are demanding on their own. If you attempt to do both it could be a recipe for overtraining and poor results.
Will my ability to WOD suffer if I just focus on strength for a month?
Probably, but the technique learned and the strength gains made will set you up for significant improvements when you return to Group WOD.
What if I just want to work technique and don’t want to go through a full strength cycle?
These classes should not be considered the same as an open gym. However, CFU members who would like to work specifically on oly technique can also attend the Barbell class for that purpose. Trainers will offer guidance, correction and possibly some accessory lifts to assist in technique development.
CF101 Class…$19.99 for the foundations class-must schedule on Dec. 7th or 14th, then just $19.99 for unlimited classes the rest of month! Now that’s a deal too good to pass up so share with your friends and family!
T-shirts and hoodies; $3 off shirts and $5 off Hoodies; in stock merchandise (Reg prices $10/15, $25/30) *****Contact me via text or email TODAY only if interested and you will get your discount!*****
Must contact me TODAY to get these deals! Text, email, or call me so you don’t miss out!
Thursday morning 9am! Come get your sweat on before you chow on turkey and pie! We will have our normal warmup, go through the movements then WOD…we WILL be done by 9:45 and the box will close at 10am…no open gym after 🙂
I had hoped to run in the Pie Run, but haven’t been “released” from the Dr. yet AND it’s supposed to be a whopping 17 degrees in the morning…It might be 50 at the box 😉
Hope to see a bunch of you there!
Oh and be watching for a “Black Friday” special on T-shirts and Hoodies! 🙂
This article was in the Tabata Times (like it on Facebook-great resource!!)…sometimes people may not realize just how much information/knowledge it takes to get the most out of CrossFit. CF is not your every day sport. Hopefully these tips can help the newbies and the “more advanced” CrossFitters…AND Remember…EVERYONE was once a newbie, so do your part and help someone out…Give More, Get More! 🙂
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Think back to all the mistakes you made when starting CrossFit, and all the things you know now but wish you knew back then. Here are some of the best tips from the top coaches no matter what level of CrossFitter you are; we’d like to hear your tips in the comments as well.
If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.
1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble.
2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, it’s front squat and overhead squat strength out of the bottom.
3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.
4. The shorter the workout, the longer the warmup should be. You need to warm up for 35 minutes for Fran. You need to warm up for 5 minutes for Murph.
You don’t need to learn to butterfly kip. Seriously, stop it,
5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.
6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.
7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.
8. Dumbbells are the most under appreciated piece of equipment in the gym.
9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.
10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.
11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.
Chase your own capacity before chasing the person next to you.
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…
2.) Don’t Be Too Proud To Scale
Tony Budding (of CrossFit HQ) describes scaling as another form of programming. Scaling is such an individualized topic that it’s hard to make sweeping generalized statements. You have to know your own body and its limits. But most importantly, there’s no substitute for common sense.
3.) What You Eat Is More Important Than What You Lift
To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.”
Nutrition is the key to every aspect of your life. It affects your energy levels, your recovery, and your overall defense against disease. To quote the late Jack Lalanne, “You put junk in, junk comes out. You put good in, good comes out.” When you’re first starting out, the quality of your food is far more important than the quantity. Call it whatever you want: Paleo, Primal, Hunter-Gatherer, Pretentious D-Bag Diet; just eat clean. If you’re eating as clean as possible, you don’t even need to worry about the quantity. You are a Ferrari. You wouldn’t put regular unleaded fuel in a Ferrari, would you?
4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again It’s your time, money, and most importantly, health. If you don’t fully understand something, ask. If you still don’t get it, ask again. Don’t be afraid to ask for clarification if you don’t fully grasp the concept, or you think others in the class will get frustrated with you for taking up too much time. We were all newbies at one point. We’ve all been there. Learning the mechanics of certain movements like the kip, squat, deadlift, or any of the Olympic lifts takes lots of practice and critique from a trained eye. If you need help, just ask.
5.) CrossFit Isn’t Everything
CrossFit is not my life. I CrossFit so that I can have a life…and be awesome at it.
CrossFit is a strength and conditioning program that focuses on building general physical preparedness (GPP). It is quickly evolving into a sport of its own, but that doesn’t mean that it has to be your sport or your lifeblood. I CrossFit so that I can do whatever I want: Go out, play sports, learn new things. Having that GPP allows me to take on new challenges. CrossFit is not my life. I CrossFit so that I can have a life…and be awesome at it.
6.) It Doesn’t Get Easier, It Just Sucks Less
The longer you immerse yourself in the suck, the less it sucks. You get stronger, build a greater aerobic capacity, and become mentally tough. All of these aspects, combined with experience, allow you to know when to push yourself and when to back off, so that you can attack each workout to the best of your ability. Soon, you’ll come to love the beatdowns. Much like Kevin Bacon in Animal House, you’ll be screaming, “Thank you sir! May I have another?” Well, maybe not. But you get the point.
7.) You Won’t PR Every Day
Don’t mistake intensity for hard work. Even if you’re having a bad day and the intensity just isn’t there, you can still get a lot out of your time in the gym through hard work. Intensity and hard work are not the same thing. Don’t skip a planned session just because you don’t think you’re going to kill it and leave everything out on the table. Not feeling too strong that day? That’s fine; scale the weights and/or rounds or time domain back. Something is better than nothing.
Once you start to care about what you put into your body, you’ll be surprised at how long you walked around feeling like crap all the time and didn’t realize it.
1. Lululemon makes your ass look better. Lululemon + CrossFit makes your ass look fabulous. Fact.
2. Strong is good. Not only are “strong people harder to kill, and more useful in general” (thanks, Rip) but they are also often the hottest. Get strong so you can survive in the case of a zombie invasion, and look good doing it.
3. Food really does matter. Once you start to care about what you put into your body, you’ll be surprised at how long you walked around feeling like crap all the time and didn’t realize it.
4. You almost always have someone you chase and someone who chases you. Try not to lose sight of your rabbit – you’ll be better for it, and remember that there is someone else out there trying to keep up with you – make them work for it.
