CrossFit Carson Valley Blog

Happy Halloween

We made it through the Safe Street episode at station 1 tonight. Upon finishing the cleanup, I started my normal quest for information and ran across this: The Foot Drills If one spends the time looking for info it is amazing what can be found. I don't know if any of you subscribe to Performance Menu, but this month there are a few articles that are great in my opinion. There's always good information but this month's is especially good, at least for my frame of mind.

PLease let me know what clases you intend on coming to this weekend as I will be planning first thing in the morning as soon as I get off from the FD. 

Yesterday

All classes but the 5:15 did the press progression workout form the main site. Because of what I see in some increased potential for strength gains, we will be doing more strength work in the future. This will no doubt include deadlifts, press progressions and squat progressions as well as some other interesting stuff.

The 5:15 crew because of its size did a pretty fun metcon workout. As part of the effort, 9 of the folks did pull ups simultaneously on the structure. The cool thing is nothing bad happened lift ripping away from the wall or collapsing.

A few pics:

 

The future of CFCV?

   

 

This Saturday there will be classes at regular times with the exception of 5:15. We are going to a concert in Reno Sat. night and will be staying the night. I am willing to do a class or two on Sunday but would prefer to not hurry back from the big city first thing the morning so if there's any interest let me know.

Dumb Luck

Yesterday when I gave Claudia a key to the new building, luck would have it  that when she arrived to open the door for the 9:00 class, it didn't work. Although Tracy came to the station and got mine, the majority of folks had to get back to work. So, to everyone, I apologize. The issue has been straightened out.

I was able to get free from my assignment a little early and observe the 4:00 class. It was good to see those that have been missing for a little while; Jared, Ashley and Nicole. Welcome back and good job to everyone, today was a little tough.

For those of you that look at Again Faster's blog, there is a new article by Jon that was posted today. As usual it's another good one.

Abandoned

The only thing left in the old CFCV are the white boards. It seems kind of sad but after only four months we're in a bigger and better place. There have been a few that have commented that the old was good but the new is more professional looking and functional. There's really not much left to do, but a windfall for stall mats and other equipment would top it off.

I am still waiting for responses on the 6 am class and the possibility of yoga. So again, if anyone's interested let me know.

Claudia will be handling the 9:00 and 4:00 classes tomorrow and I'll be back for the the 5:15. Due to my commitment to firefighter interviews, the 1:00 and 2:15 classes have to be canceled. There will not be classes on Thursday or Friday then we'll be back for class on Saturday. We will also have class on Sunday if there's interest but I'd like to do only one in the morning and one in the afternoon. Please be sure to sign up.

Added Classes

Due to popular demand (hopefully) CFCV will be adding a 6:00 am class. November 3rd will be the first scheduled class, so if anyone is interested let me know by commenting or e-mailing me. Also please pass this on to those who may not frequent the blog.

I also had a dicussion with a yoga instructor that is looking for interest in a 10:30 am class. Not knowing much about yoga, I couldn't begin to explain the type or whatever but she did ask me to inquire if there is any interest. Again let me know and if you would like more information I can put you in contact with her. My initial thought is that one would not have to pay a membership to CFCV to be eligible. We have not really discussed how the program will work, that will come if there is a demand.

New Heroes

It seems every time I return from a cert. what have you, I add another hero to the list. My level I cert introduced me to a side of CrossFit I had not previuosly understood and Coach Glassman. There were plenty of others who impressed me as well but Coach Glassman's vision and passion impressed me a bunch.

Level  II was another one that left a mark in a couple of ways but the take away theme for me was I needed to step it up a bunch to make the grade. Although I was pretty pissed at the reality of failing the test, Adrian Bosmans, Pat Sherwood and Nicole became more members of the hero club for me. I was really impressed with their passion for CrossFit and the movements.

Then there was Roger Harrell at the gymnastics cert. Again his passion for gymnastics and ability to break things down to the point I really believed I could do the stuff was incredible.

At the CrossFit Kids cert, Jeff Martin was added to the A-list for me. Again his passion for teaching movement to not only the kids but his clients at CrossFit BrandX moved me. I am sure others felt the same.

So last weekend was no different. Even though I have a long ways to go in learning the snatch, clean and jerk, Greg Everett and Aimee Anaya were excellent coaches. And I don't use the moniker Coach lightly. Their knowledge and passion filled the building.

But, while cruising my normal sites this evening, I ran across a link on Performance Menu's site to a blurb written by Robb Wolf. You might recall I mentioned him in a post earlier in the week. He is most known in the industry, I guess, for his nutrition knowledge, but I saw another side and that is the Coach Wolf personna while in Chico. The things he believes in and mentions in the PM article really are the substance of the business. At least as little I know of it. I have committed myself to life long learning a long time ago and with this my new passion, the learning fits in well. Check out PM and the link to Crossit NorCal.

The Birth

Of the next generation of CFCV. Today was the official first workout in the new space. I had planned on following the tradition of filthy fifty as the innaugral workout but due to bad planning on my part, everyone was pretty beat up. So Providence it was. The first time for some and a long time since the last one for the rest.

A pictoral of the intial stage of the new space:

 

   

 

 

Obviously a work in progress but with the white boards added and a quite a few more stall mats it will be just like home. 

Seth I'm glad you like it because it is for you the members and I hope that with the short week this week and next your fitness needs are met.

With a Little Help

OK, with a bunch of help from Denny, Tracy, Jason, Whitey, Tim, and Penny the move is almost complete. We got the pull up bars in, the stall mats moved and the majority of other stuff moved in order to do the am class at the old building and the 4 and 5:15 class at the new one.

Not only did people work hard for the move, but Mr. Joshua was a tough wokout as well. I recorded all the stats but all those birthdays made me forget to take a picture or two of the board. The stats will be included in tomorrow's post.

So I guess when you consider the numbers, CFCV has been successful, 700 square feet 5 months ago to 2400 now. But bottom line is have we made a difference? I say yes, but proof will be in the ability to continue the benefits to CFCV's members in the form of personal improvements.

Thanks again for the help and the patronage!

Getting it Done

A big thanks to Denny and Chad for the help with the beginning of what will be the new CFCV. Between workouts we started the pull up structure while Penny worked hard getting stuff moved over for the office and running parts.

That's not the only hard work that went on. We did a version of the mainsite WOD changing it from 10 rounds for time to AMRAP 20. Several got close to 10 rounds. Claudia put in an impressive effort with all strict pull ups as in no jumping or bands. Denny rocked it with 9 rounds and Caleb's kipping pullups have come a long way. I believe I saw 12 in a row? April and Sarah were back after a few days off as was Jared. They all also worked hard. Penny's burpees are much improved and Karen's sure working hard. Let's not forget Tim, Whitey and Kendall who work their asses off day after day. They do glare at times but I guess that's to be expected.

The effort of the day though goes to Kathy. Today she did Abmat situps for the first time in many years. I may not have mentioned it last week but she also rowed 5K. Great Job!

A few pics of the progress:

   Some, but not all of the numbers:

 

   

I keep passing this picture so I had to post it, goes back aways eh girls?

Back in Town

After a great weekend learning lots from true pros in the Oly lifting circle we returned to CFCV. The workout for today was tough as expected and some of the info from the weekend came in very handy. It's incredible how much one can learn in hands on experience over books and dvd's. I've been sytudying Greg Everett's new book and dvd on Oly Lifting for a month or so in preparation for last weekend but the hands on was simply an incredible experience. Not only were Coches Everett and Anaya great but so were Robb Wolf and the other firefighters that were in my group. Not to mention Ed, even though he is a cop. All in all a great experience and now to put it in practice.

I want to get one thing straight, several people have offered their help in doing whatever they can to help in the move to the new CFCV. I appreciate your offers and will take you up on it however I can. I get the feeling you guys don't think I want your help but that is NOT THE CASE. What is happening is there are classes scheduled and Penny and I will be working to get things done as time permits between those classes. You guys have jobs and family lives and I can't expect you to abandon them to help me do stuff at my leisure. My job is to provide you with the best facility and training I am capable of and I intend to deliver. When I need your help and the time is appropriate, I'll ask, I promise. But I don't want to bother you while you are working as that should be your focus.

That said, I am hoping to build the pullup structure tomorrow during the day and maybe start moving stall mats after the 5:15 tomorrow night. Beer's on me!