Lots of good stuff happening at CFCV these days. Chris, George, Carma and Lou are well on their way to completing their on-ramps. The girls are doing an exceptional job with the bootcamps, so much so we are adding a couple more to the schedule.
And, it's official, Nicole, Carrie, Lilly and Rachael have gotten their notices that they have passed the Level I testing requirements. Carrie and Rachael last month, Lilly and Nicole a week ago. Nicolette is scheduled to take her level I course next month.
The new space is coming right along, thanks to Nicolette and Chris. They spent their Sunday painting the space and it looks great.
Today we christened it with some strong man movements. Here is a little video I made of the 9:00 class:
So I neglected to post last month's pr's. Dumb, since it's probably one of the most impressive of lists:
In the past week we have also seen some impressive numbers on some of the girls:
And other neat stuff going on:
Rachael and Carrie are doing a great job on the first of hopefully many bootcamps to come. Not to mention how well all the attendees are doing! It's going so well that they have added another time slot 3:30
Three new on ramps started with Chris, Lou, Carma and George. Jen finished hers today and several who finished last month are experiencing the real thing and doing well.
As most of you know, we have acquired the space next door and are working to get it functional. Plans are to broaden our services to reach more folks and offer those that are already members some new options. I will be explaining in detail as things unfold as we are still working on the plan.
I thank all the members of CFCV that have been supportive of recent changes. It's awesome to have such great members of our family. If you have any ideas on what we can offer or do better, please let me know. We are trying to think outside the box so to speak.
And then there's our in house artist extraordinaire, Cindy. She, her mother, Penny and Ethan worked on the mural for hours on Saturday and then she came back today and worked solo on it. It is so impressive:
Last but not least I need to plug the rowing cert we are having next month on the 11th. We have had 2 people register from CrossFit Initiative in Reno so far. I sure hope this event is not attended by all folks from other gyms, that would be a shame. Especially when rowing is such a big part of our program. If you wait too long to register all the spots may be full. So please....
And away we go! The year got off to a start with the new CFCV Bootcamp program yesterday. 7 gals are braving the early morning antics of Carrie and Rachael for the next 6 weeks. We have set up a separate blog for the Bootcamp and I am sure the girls will be updating it as they go. You can find it here
As far as a recap of 2011, it was a great year from my perspective. I learned alot through attending the OPT coaching program and have applied the majority of concepts I learned. The business side of things improved with some basics again learned from OPT and we should be able to stay afloat if things continue as is. The really cool part is observing our members continuing to make improvements in strength and movement long after some in other programs have plateaued. This is testament mostly to their hard work and dedication.
As we enter the resolution season I am hearing rumblings of people starting a Whole 30 cycle, Paleo challenges etc. Here's where I'm at on the subject, I too am going to give the Whole 30 a shot. My weakness has been NorCal margaritas in the past and alcohol is not allowed on the Whole 30 so that will be my challenge. Also as Melissa and Dallas will tell you if you're drinking alcohol the chances are good that you will snack on other shitty food while "under the influence". That is the other half of the challenge for me. I eat clean, especially while on duty but it all goes to hell when I have those NorCal margaritas.
So, during this season I'm gonna give it a shot and I encourage everyone to at least try to be as clean as possible. To that end I will review food logs with folks that wish me to. Be advised however that I have a slightly different view of the nourishment process. I like to think I eat for fuel and as such I don't mess with fancy recipes. So short of giving folks some ideas on where to look I am not a good resource for culinary ideas. With that said we have had quite a few folks take this Paleo to extremes and have lots of great ideas for recipes and such, I suggest you talk to them for input.
On the subject of challenges, our first one went well, the rest kinda fizzled out. I would entertain another if someone with fresh ideas want to administrate it. Let me know if that's you and I'll give you all the support I can.
I am kind of disappointed in the lack of response to the rowing gig. I understand that $225.00 is alot of money, but the opportunity to learn to row correctly and teach others is huge in my view. I also know that many of us who think we're OK at it, aren't. The content is basically the same as a 2 day CrossFit rowing cert with two main differences. You don't get a certificate from CrossFit and you don't spend the 2nd day on the water. Oh and one other difference the CF cert is $400.00. All of this aside, I am going to open the event up to outsiders today and when we get to 10, it's full. We may be able to expand it but that will require making arrangements with other affiliates to borrow ergs which I am not very likely to do.
Another thing on my mind is some of the shit talking I hear from other gyms in the area about "CrossFit Squats". I ran across this video by one of my heros on the subject"
There are myriad other studies and info on the importance of full depth squatting which continues to blow my mind why the concept is so foreign. Just sayin...
For the past month, I have been working on a project at the FD that has very much consumed me. The thought that goes into writing a manual or book or whatever is overwhelming. In this case it wasn't that big of a deal but it became one for me and now that it is done, I hope to be more attentive. I don't know how the Robb Wolf's of the world do it. I have a huge appreciation of their efforts right now.
Today is the final on-ramp class for Dave and Troy. I know they'll do well in our program and look froward to seeing them progress and become part of the family. Chris will be starting his tomorrow and I'm sure he will do well also. There were a few other folks that inquired but have not followed through. This means that we have a couple of spots available.
I have been working on a rowing seminar to be presented at our gym on Feb 11th. It is a 1 day program taught by the crew that does the training for Concept 2 and CrossFit. The cost is $225.00 and we need at least 10. At first I was very optimistic about filling the class and then some, but now I'm not so sure.
I plan on opening the workshop up to outsiders but will hold off until I get some commitments. If I don't get any commitments soon, I will scrap the whole idea.
It was certainly nice having everyone that showed up at the Christmas party. We hope everyone had a great Christmas.
The holiday season is always tough to schedule for. For instance today there was only one person from 2:30 to 6:00 pm. This becomes cumbersome and expensive so the rest of the week will only have the 6am, 9am, and 6pm classes. If you plan on attending at another time, you better make sure you have a conversation with me or there won't be anyone at the gym.
Happy Holidays!
This just in,
I will do 4:30 classes for the next 3 days if we have more than 2 signed up ahead of time. This means by noon of the day of the class.
Just got back from posting the workout on the whiteboard and couldn't help but notice that no one is signed up for the 2:30 & 4:30 classes tomorrow. As such, they have been cancelled and since the Christmmas party is Friday at 5:30, we are going to only have the morning classes.
Still toying with the idea of a Christmas eve WOD at 10:00 am. Let me know if you're interested.
Hope to see you all at the party at Rancho Grande Friday night at 5:30!
