CrossFit Carson Valley Blog

Happy Birthday Claudia

Busy day, full classes and Claudia's birthday. We are now up on the CrossFit Kids affilaite list and looking forward to the first class next week. Also will be starting Soccer training with Etahn's team next week. Exciting times!

Maintenance

Spent some time tonight updating the website and training schedule on the blog. I have added the time slot for the Kids program at 6:30 twice a wek with an 11:00 am class on Saturdays when my FD schedule allows. The prices are up on the website now as well as a link to the CrossFit Kids site.I anticipate being able to handle a class size of 10, if interested e-mail me. The first month the kids program will be free while I work out the kinks.

I have mentioned to several of you that may be interested in improving your weightlifting, the importance of weightlifting shoes. Here is a link for a good deal I ran across Shoes

There was also a fun chalk article on Again Faster recently  Chalk

Monday/Tuesday

Returned from Sacramento with the new parallel bars-at least new to us. According to Roger Harrell, the bars were manufactured in the mid 80's but are eternal. Over the past two days they have gotten quite a bit of use, my shoulders definitely know they're in the house.

Monday was quite a busy day. We had the 3 regulars at 6:00am and a full house at 9:00 Jackie and Jenny were there for their first workout as new members following the foundations classes. They did well! Joanne and Jessie were also for the first time in a week or so. Shalene returned from a long hiatus for the 4:00 class and the 5:15 was nearly full (9). Carrie M. was one of the returnees at 5:15. Immediately following the 4:00, Faith and Annika did a little circuit of swings, ring rows and box jumps.

Today brought another busy one with capacity workouts at 9:00 and near full classes at 4:00 and 5:15. The majority did the circuit WOD but  Caleb, Teddy, Ryan, Mark and I did Linda. William was in at 6:15 for his final foundations class and completed it with vigor. Friday we'll be starting  Cristy and Rusty on their foundations series. We also installed the climbing rope hardware today so look for it's installation soon.

At the end of last week I mentioned that I would be announcing the CrossFit Kids schedule. I had hoped to work out concurrent sessions at 4:00 with adults and kids but looks like that won't happen so, the Kid's classes will be scheduled for 6:30 pm  I'm still working on the start date but it will be soon. I also will be posting the updated training schedule on the blog in the next day or so and I realize that the classes for February are incomplete on the existing schedule, Sorry.

1/24 & 1/25

Saturday was a return og the deck of cards. This time around we did pullups, push ups, swings, squats and of course burpees for the jokers. There was a little wining about the burpess as we are progressing through the  burpee challenge and were at day 24 and 25. The 9:00 was me and the 1:00 Claudia.

In between Williamm was back for his 2nd foundations class which consisted of the joint mobility 2 warmup, barbell complex and a introduction to Tabata squats. He continues to hang in there doing a good job. Alyssa was at the 9:00 with Monica.

Saturday was also Roby's first child's baby shower. I guess the new millenium thing is to have a coed baby shower which we did and it was well.

Today we went over to Sacramento to pick up some parallel bars I bought off of Craig's list. They are old but I think will serve our purposes for a long, long time.

When I met John to pick them up it was at Midtown Strength and Conditioning. What an absolutely cool place. On one side is a power lifting club gym and on the other an old school complex gym. A complex gym is a functional fitness oriented gym that uses the same stuff we do, but they were doing it before CrossFit was born (so I'm told). What a bitchin place, sleds, boxes, tires, kettlebells, barbell, dumbbells, lifting platforms, GHD's chains.........No heat, no ac and chalk.

Looking forward to the coming week, announcement of the CF Kids schedule and parallel bars to play on.

New

Over the past week we had several new members come, some potential members, some newly painted boxes and some new pr's set.

We now have a new mascot, Jolie. Jolie is a 7 week old Golden Retreiver that was added to the family today. Her namesake is quite a gal but I'm sure Jolie will be a loyal and true friend.

We will also be adding a new piece of equipment soon. I am going to Sacto on Sunday to pick up a set of gymnastics paralell bars that I found a screaming deal on. I've been looking for some ever since the gymnastics cert. a few months ago. Due to this trip, CFCV will not have classes on Sunday. The only one signed up so far is Buffy, so if you really read the blog every night, you'll catch this right?

Claudia and I will be getting together early next week to figure out the schedule for at least the short term. At issue is what we are going to do with the kids program scheduling. I have not had much input so if you have desires/needs make them known soon.

Claudia will also lead the 1pm class tomorrow as I have an important engagement.

Milestones

Today CFCV reached a couple of milestones, at least in my mind. We were officially granted affiliation as a CrossFit  Kids facility-the first in northern Nevada that I know of. Next step is to figure out the schedule which I am leaning toward a 6:30 CrossFit Kids class. If there's other input, let me know.

We also "graduated" the first foundations class at CFCV. Doug, Jackie and Jenny  finished up their  3rd foundations class which focused on kettlebell moves that are commonly used in our workouts. The idea was not to make them proficient necessarily, but to expose them to the moves via the AOS workout Pinnacle. We followed it up with Tabata squats as a right of passage.

The rest of the CFCV classes did the CrossFit workout Tabata this. The results:

Monica    36
Matt        36
Buffy        33
Adrienne    52
Claudia    42
Caleb    40
Mike    34
Dennis    52
Carrie    46
Kara    43
Mark    50
Seth    36
Naomi    40
Michelle    42
Jeff    43
Nicole    39
Zach    26
Lisa    35
Kathy    28
Jason    36
Jayde    35
Whitey    33
Penny    24

Keep in mind the numbers are relative to each individual due to scaling. I will add that Kathy has come a long way in being able to just complete such a workout. She is not the only one, but strong effort by everyone. I am proud!!

Some pics of the 4:00:

One other mentionable-box painting by Ethan, good job!

Keeping Busy

Over the past couple of weeks we have seen several new faces around CFCV. In addition to the normal crowd today, William was back for his first foundations class and Christy and Rusty also gave it a go. There is a full slate tomorrow after the 5:15 with Doug, Jackie, Jenny and William all back for another foundations class. There have been several inquiries recently as well.

After our strength workout which included the pushing of the new sled, Mark gave Jackie a go. He put a 6:54 on the board for the 1000m row, 50 thrusters and 30 pullups.

Tomorrow the framing for the climbing rope will be installed, looking forward to that new toy!

Hope all is well with Jared, he is reportedly ill and with his previous illness he was out for a couple of weeks. Coming back was hard but he did it and hopefully this bout won't be as bad.

18th and 19th

Burpee challenge days which coincides with the dates at least for January. And in the past two days we have had several new folks attend. Sunday we all experienced Jackie, which after the rowing sprints on Thursday brought a new challenge to the workout. We also had Jackie and Jenny learning the barbell complex as their second foundations class with Claudia at the helm. William was also in the house for his introductory session.

Today it was 5 rounds of back extensions, Russian twists, box jumps and pull ups following the 3 rounds of the CrossFit warmup. Just to give the Fran like suckiness that comes with Jackie, Ryan did her in 6 minutes and some change. In addition to the regulars, Joanne's son Jordan participated as did new comers Alyssa and Carrie. Alyssa has been to CFCV before with Monica and I confused Carrie with another experienced CrossFitter I had talked to over the weekend. As such they "got"  to do the workout we all did. Doug was also back for his second foundations and did the barbell complex.

The board from today:

Don't forget about burpee day 20. It's gettin harder to make up days missed eh?

Today we were off to an early start-it was a 4 person kettlebell 300 before the sun came up. Then I came to work at the FD. As I declared at the onset of the burpee challenge, we will not withhold burpees from workouts just because of the challenge. So with todays' 15 in the 300 and 16 on the calendar, it was only 31. Works OK for now, we'll see when we get into March......

With the paperwork in for CrossFit Kids and a few parents that seem to have interest, the next hurdle is the schedule. My first inclination is to change the 4:00 class to the kids class but I wanted to get your input on the matter. There are a couple of potential conflicts; youth sports seasons are starting pretty soon, the 4:00 is pretty popular with the adults, would the addition of a 6:15 or so class help? etc. I would like to do a 4:00 kids and parents class concurrently in the future, I'm not sure we have the room during the colder weather though. Equipment might also be a conflict from time to time. There's also that trainer thing, but I think Claudia will be working into more classes in the near future. I prefer not to make decisions like this in a vacuum so let me know your thoughts.

The folks over at San Francisco CrossFit posted another insightful post about scaling. I certainly couldn't say it better so cruise over and read it San Francisco CrossFit Blog There are plenty of other good things there including a couple of pieces on hip flexibility/mobility.

I stand corrected, I guess Chad did make it on top of the tires once. I told him he'll have to prove it.

There are a couple of intro sessions and foundations sessions planned for next week. Seems we are moving in the right direction, exciting times!

Love the Jumpers

Last night I mentioned Seth "the jumper" and the 47 1/2" jumps onto the three tires. Of course there were others that weren't gonna let that stand. Caleb and Denny and "fallaway" Chad gave it their try. Caleb and Denny made it:

   Yep, he made it!

Nope he didn't, but what a great effort.

So what's the big deal? These guys are ordinary Joes, not acrobats, not CrossFit eliters at least on a global plane but certainly in our world! Way to go guys, and sorry I didn't get your picture Seth. Ryan whassup? and  are there any girls worthy of the challenge?

Burpee day 14 moving to 15 and 16 while I'm on duty. They're startin to suck?