CrossFit Carson Valley Blog

Saturday and Sunday Rush

A bunch of folks showed up for the workouts this weekend. Thre were 14 for yesterday's fight gone bad which we ran in 2 seperate workouts. Today was scaled down a bit to 10 but still a sizable crowd. God thing another row of stall mats was added yesterday. I also installed a plywood strip that will provide for better footing for barbell work.

Its back on shift tomorrow so the 6 am workout is the only one until Wednesday. As of now, Wednesday's schedule is a normal day but changes will be made as interest is expressed. Again, if no-one is signed up for a normally scheduled class (anytime), the chances are good that a trainer will not be there and the gym will be closed.

12/25 and 12/26

Workouts yesterday and today were really thin. Guess I should have anticipated that.

By now several have seen the new structure as explained on the website. Be sure to look at the getting started, prices and schedule tabs to get the low down. Just to explain, I have noticed that when new folks attend workouts on their first day, either the basics become a large part of the workout or I am not as attentive as I should be to established members. I hope this new program will alleviate these issues. Not that we all don't need to revisit the basics from time to time, but not always.

The majority of other CrossFit affiliates use the same strategy but like other areas charge a bunch more money than this. It really isn't all about the money but I figure this amount is affordable as well as shows commitment on the part of the new member. The first visit will remain free and the prospective member will get a good workout as always. I also encourage current members to attend the initial visit with their friends if they like and they could certainly come to the foundations as well. I truly hope this change doesn't scare people away, but I truly feel it will work for everyone. If there are questions or concerns, let me know.

As we head into the new year I hope all have a safe and prosperous one.

Changes in the Wind

So it's time to change things up a bit, or actually a lot. Beginning January 1st, entry into our program is going to be different. All will be explained in great detail but the bottom line is people will not enter the program as they have in the past. The changes I have in mind are targeted at delivering a higher level of service to existing members and newbies alike.

The bottom line is to get started at CFCV will REQUIRE a one on one introductory session in which interested parties will get a "taste" of our workouts. The introductory session will be free. Then potential members will be REQUIRED to attend a three session (maybe more depending on ability) foundations program that will not be free-not terribly expensive either. I will set aside time frames for these sessions daily and encourage more than one person to attend up to three for the same price (folks could split the cost).

As stated, these changes will take effect on January 1st and the details explained in the next day or so.

For those of you contemplating resolutions with the new year here is an interesting perspective: Resolution

 

Holiday Week

Got back from the Bay Area last night and was at CFCV first thing this morning. The benchmark workout Cindy was on the agenda for today. This was the first attempt at Cindy for several and new pr's for others. The morning classes also worked on medicine ball cleans.

This afternoon and evening we also has workouts for some of the children. We are stopping short of calling these workouts CrossFit Kids as we have not affiliated as of yet. That is definitely in our foreseeable future. It is a matter of equipment, affiliation process and an available time slot. One possibility is to convert the 4:00 time slot to the kids class with an adult class immediately following. Another solution might be to have simultaneous classes at 4:00. This might be tough due to space requirements during the cold months. If you have thoughts, post them here or you can e-mail me directly.

As we approach Christmas, we hope you have a happy holiday season and thank you for your patronage over the past year. We will have workouts at 10:00 and 1:00 on Thursday for those of you that are interested.

On a separate note, a friend of Kara's was told that she could come by for her first visit tomorrow at 9:00. I blew it when I told her we'd be there, forgetting that I was on duty. I also have no way to get a hold of her or Kara, so if anyone has a way to reach either one before tomorrow morning I would appreciate it.

Fun and Games

Hi Ho from the level 2 cert at CrossFit One World. Today was the first day of the process in which we trained peers on the 9 movements of the squat, press and deadlift progressions. Learned lots, wish I was better. Tomorrow is testing day and we'll see what the outcome is.

Learned some bad news today, there's a snow ball's chance of hosting a level 1 cert at CFCV. Seems the requirement of 4,000 square feet and our proximity to a large city with all the amenities are barriers that we will not be able to overcome. SUX

Probably won't have another opportunity to post again prior to Monday.

A Third Article

Another article on CFCV was published in Wednesday's Record Courier on page A12. It looks like a pretty good article. I thought it would be on line by now so I could provide a link but no such luck. If you have comments, please make them.

Last Two Days

Yesterday's workouts were well attended and fun to boot. On the menu was rounds of rowing sprints, box jumps, push ups, squats and slam balls. We welcome Jayde back for the holidays and she will be attending more workouts over the next 3 weeks or so.

Yesterday evening was the holiday concerts of Claudia's kids and my children's children. I would call them my grand children but I'm not old enough to have grandkids. They were gala events.

Anyone interested in looking at their nutrition ought to take advantage of Claudia's offer. I recently began researching the Paleo diet and am going to give it a go. Having some experience with the zone, the Paleo seems to make perfect sense and may fit my needs.

Today's early class (before my shift) was another tough one. The 6am class is becoming more popular all the time and was attended by 9 folks counting me. Good to see Joanne hanging in there for three days in a row.

Our friend Jon Gilson from Again Faster posted this article recently. I thought you might enjoy Link

Monday 12/15

Today's WOD featured thrusters and rowing sprints. Everyone pushed their limits but as usual Ryan and Mark killed it:

 

Although those guys go big, the efforts of the likes of Nicole, Newcomer Joanne, Claudia, Adrienne and the rest of the girls get some as well and those grunts from Caleb:

 

The rest of the numbers:

 

 

There are a couple of other folks I would like to recognize: Kathy has graduated from her "regimen" to do a scaled WOD like the rest. This is a big accomplishment and I am proud of her, Kara is working into the group nicely and working hard, Joanne was here today for her first workout and made it through the warmup and the workout and a big thank you goes to Monica who donated a GHD from her studio in Carson City to CFCV. There are several other standouts and I wish I could mention them all.

12/13 & 12/14

Rather than answer Seth's comment on the last post, I thought I'd do it here. Thanks for the kind words Seth, it is truly my pleasure to serve you and all the members of CFCV. I too think that the articles were good not only for CFCV, but for CrossFit in general. CrossFit's template is second to none in developing a high level of general physical preparedness, at least in my opinion. My opinion is based on my experiences and observations of people with whom I have been lucky enough to work with over the past couple of years. Seth and a number of individuals have made tremendous improvements over their original fitness levels in a relatively short period of time. More importantly though, I think they have also made positive changes in their overall health and well being as well as confidence in themselves. It is their commitment to CrossFit and CFCV and the obvious results that challenges me to continue learning and fuels my passion. Anyway, thanks to you guys for what CFCV is.

This weekend we had some pretty full classes. On Saturday Tabata this was our challenge. The Tabata protocol based workouts are some of my personal favorites. Those in attendance (based on my recollection which may or may not be right) were Whitey, Lola, Kara, Tim, Jason, Penny and I.

Today, Carrie, Claudia, Mike, Lola, Whitey, Tim, Kara, Penny and I did a  30 seconds work/10 seconds rest 3 station workout that incorporated 3 rounds of 2 exercises per station. It was short but sweet and hit the spot so to speak.

Claudia was pretty stoked about the CrossFit nutrition Cert she attended this Saturday with Robb Wolf at Reno CrossFit. I really wish I was able to attend but it just wasn't in the cards. I will soon though.

The end of next week is going to present some scheduling challenges. I am scheduled to go over the hill to CrossFit One World for another attempt at level II certification. Actually I'm going to learn and if I am worthy and pass the test so be it. Be sure to check the training schedule on the blog as Claudia will be filling in and due to her schedule, there will be a few classes that aren't going to be possible.

Second Article

Rosanne's second article appeared in today's edition of the Douglas Times. It can be read Here.

As I did after the last installment I want to take the opportunity to offer my comments.

First of all, it is refreshing to work with a journalist that really does her homework on her subjects. I have had opportunities in the past through my professional dealing to work with some that haven't taken the time and have mis-represented  their subject matter. Such is not the case with Rosanne.

Secondly, I think the second article presented CFCV more in reality of who we are, people that are interested in challenging ourselves physically and mentally to improve our being. As such, one of the unfortunate side effects is DOMS (delayed onset muscle soreness). This occurs most frequent early in our journey but is still occasional to this day for me. I am good with that, it lets me know my body is adapting to the stimulus. What I want to assure everyone, prospective members as well, the soreness improves and should not incapacitate at any point. The goal is to challenge without hurting the individual through constantly varied, functional movements practiced at high intensity. But as Rosanne pointed out, all movements can and should be scaled to the individual's capabilities.

Thirdly, Rosanne referred to me as a coach. I want to acknowledge that in the CrossFit world the moniker coach is reserved for the highest level individual who imparts all that is CrossFit. This title is bestowed on the individual by the Founding Father Greg Glassman known as "Coach". I mention this as there are many in the CrossFit community who would take exception to me being called a coach as I am in the infancy of learning and teaching the CrossFit method.

Lastly, I too would like to thank the members of CrossFit Carson Valley for welcoming Rosanne and making her experience a positive one. It speaks volumes of your character and support and together we can make this work.