CrossFit Carson Valley Blog

New

Week and members. Jim and Rich have finished their foundations classes and have attended a couple of full workouts as has Stacey. Now that they have been exposed to the basics I think they'll get a better idea of what the program is really about. We also have some new kids attending the CF Kids program. We are however missing some of the old guard; the Costas, the Willette's, Shalene, Jessie and Joanne. Also have been told that Janeen has moved on to a trainer position in Reno. Bottom line is we gain a few and lose a few which keeps things manageable.

I want to thank Denny for handling classes on Wednesday and Friday as I had some stuff that had to be tended to at my real job.

Now that we made it past last week and have had time to heal from the back squats we can get after it again. The soreness from that workout was deeper and lasted longer than any I can remember.

Seems the burpee challenge has entered the final 10 days. We are up to 90/day and believe it or not they don't seem to be that bad anymore. I have still yet to meet by goal of consecutive burpees but have 10 days and plenty of opportunity to practice.

See ya'll in the gym!

Borrowed Pain

Yesterday's workout was borrowed from CrossFit Santa Cruz Central and incorporated cascading back squats equaling 455 in total over 30 minutes. Denny and possibly Adrienne are the only ones who made it through the entire workout wit a bar and Denny the only one with the bar he started with. Several people made it the entire 30 mins., some with smaller bars, pvc or converting to air squats late in the game. Whatever the case, everyone busted their butts and it was an impressive show by:
Kathy J.
Jenny
Adrienne
Denny
Me
Carrie M.
Claudia
Jim
Kelly
Nicole
Whitey
Tim
Jason
Jackie
Jared
Buffy
Lola
Lisa
Penny

Aftermath:

Today's KB doc should be a welcome change.

Wednesday 3/25

Today's Wod was Cindy. although a few did her over the past couple of days. Here's the stats from today:
Kelly 13
Jenny 14
Nicole 14
Rachael 11
Kathy R 11
Jason 14
Claudia 14
Whitey 12
Jackie 9
Dennis 20 2/3
Mark 21
Tim 11

There were also a few milestones with Stacey finishing her foundations series and Jim and Rich doing their first official Wod. They too did Cindy but the rounds escape me as I am at home writing this blog. Bottom line is in most cases there was scaling except Nicole, Claudia, Mark, Denny, Claudia, Rachael, Nicole, Whitey and Tim.

Denny handled the 4:00 and 5:15 classes which I appreciate as I had to get my taxes done. It didn't go so well but we'll make it through it, maybe.

The kids class went well with Hannah, Reece, Bryce, Zach, Vince and Luke in the house.

Yeah Burpees!

We have surpassed the 80 burpee mark and there are only four of us left. Denny, Kara, Kelly and I are trudging a long to the final WOD, 100 burpees for time. Honestly I'm surprised that only 4 of us remain although there's no mistaking that burpees never seem to get easy. They are especially tough when hungover.

Over the weekend we had a large CrossFit kids class on Saturday and a 10 person fight gone bad on Sunday. It was good to see so many people young and younger enjoying the workouts. Sunday was also the final foundations class for Rich, Dave and Jim and the first for Stacey. Although Stacey has been exposed to kettlebells through Adam, I think this was her first "kettlebell" workout. Elevation was the title and all 4 got some good experience with the bells.

This week there will be some scheduling challenges but we'll work through them.

I hear that Jared is sick again, hopefully he's feeling better and we'll see him back soon. Monica is coming back after a 6 week hiatus due to scheduling issues and as mentioned earlier there are a few new CrossFit Kids members and potentials.

The Zen Planner schedule appears to be linking to the Google calendar properly so check out the schedule of classes from the link on this blog. Let me know if you see any inconsistencies.

Good Things

Are happening at CFCV. We added some potential members to the roster; Jim, Dave and Rich had their first 2 foundations classes and Stacey had her introductory session. Today we also had a whole gaggle of kids for the CFD Kids class at 11:00. There was a total of 9 and 2 others were slated to be here but couldn't make it. The max amount of attendees will be the same for kids classes as adults and we are nearing that capacity.

While we add new mwmbers it seems we also lose some good ones too. Seth has infromed me that he will no longer be able to make classes due to economical reasons. I am disapointed as Seth is truly one of the most improved members we have had or will ever have. Good luck Seth, we'll miss you.

With the links to videos last post I have been trying to figure out how to embed videos as opposed to liniking. We'll see if this works:

Rapid's Swan Song

Download Crossfit 019

Download Crossfit 017

Download Crossfit 018

Monday night's soccer conditioning with the Rapids was most likely the end for this season with us at CFCV as mentioned in the previous post. Some pictures were taken of their workout which was the same AMRAP the rest of us did on Sunday. Previous workouts were soccer conditioning centric but I wanted the players and coaches (Tom and Fig) to get a taste of a typical CF workout. I was pleasantly surprised at how well they did and unfortunately the pictures were on the video setting of the camera. As I have wanted to post videos on the blog for a long time this is the first attempt. I know ther's some junk in them but I'm still contemplating how to edit videos so bear with me.

Earlier in the day the adults split the workouts between a 5k row and deadlifts and sprints. No pics of those though.

Weekend Fun

Saturday's fun was had with the AOS 300 #2. Total reps are 300 of lots of KB moves and some favorite bodyweight stuff including burpees. Saturday marked day number 72 of the burpee challenge. I think there's only 5 of us left unless Caleb has thrown in the towel in the last week. Here's Lola doing a TGU:

A couple of improvements could be made to her form, write them to comments if you like.

Sunday's followup was an AMRAP 20. Here's how we fared:

    

Also wanted to mention that Robb Wolf has had some good stuff on his blog lately about Paleo and training, have a look if you get a chance.

Tonight (Monday) is the swan's song for the Rapids and their conditioning at CFCV. It's not that they're not welcome or interested, with the decent weather and added sunlight, their coaches are taking them back on the field. It's been fun and I think they at least earned a respect for CrossFit and how it can help to prepare them for their season.                                                     

Friday the 13th

Pretty un-eventful as far as bad luck goes as far as I know. Everyone did the mainsite WOD of 2 days ago, 5 pull ups, 5 ring dips and 15 situps. Of course there was some scaling for most except for Ryan who absolutely killed it. Kathy R. also busted her butt, with 195 situps. I can remember not all that long ago she couldn't even manage one. Carrie M. is almost too competitive for her own good but boy does she get after it.

Chad 19 rounds

Mike 18

Carrie R. 15 rounds with ghd situps

Kathy J. 19

Kara 21

Adrienne 21

Teddy 22 1/3

Ron 21

Denny 25

Janeen 20

April 12

Shalene 21

Whitey 25

Tim 22

Doug 17

Jared 20

Kelly 20

Kathy R. 13

Penny 14 1/3

Buffy 20

The Kids class went of well. Reece, Luke, Bryce, Zach and Vince got to do some 400m runs, box jumps, dumbell thrusters and for the game did the hose drag drill that we use in our firefighter's physical abilities test at the FD.

Good Bye/Hello

It looks like winter is finally releasing its grip with all the activities that are starting up like soccer, baseball and daylight's savings time. Hopefully the weather will warm up and we can use some of the excess daylight to start working outside.

During this week we have seen some noob's joining and snooping around to see if they may be interested in joining in the fun. Stacey and Adam observed Claudia's 9:00 class on Monday. Rich and a couple of firefighters from TD are threatening to come for an introductory session on Friday. Kathy made the plunge and joined Tuesday and there were a few new faces at the Rapids conditioning session on Monday night.

Last night there were several new faces at the Kid's class joining regulars Luke and Reece. Lauren, Zach, Bryce, Annika and Vincent participated in the squat, broad jump and push up workout. They all did great and it was neat to see an influx of new kids. 

There were also some birthdays celebrated by CFCVers over the past several days: Carrie M., Carrie R. and Kath R. being the most recent. Happy brithday girls. 

Catch Up

Been un-ordinarily busy the last few days and haven't had a chance to post, so here it is, the latest and greatest.

Zen Planner- By now most of the members of CFCV should have received an e-mail with a password that is assigned by the company (Zen Planner not me) for access into the schedule. I have also added the ability to remove a reservation (that's what they call a sign up) recently, so if you've tried to cancel a reservation and it didn't work, try again. It also will not let you cancel on the same day so please call, if no one's at the gym leave a message or call me on my cell. There is still a difference between the schedule that the link on the blog takes you to and the real deal. The company now says they won't be able to make the appropriate changes until next month so I probably will just put a new members link that will take you to the login page and then put the Google calendar back up. Let me know what you think of the new system!!

CF Kids- The first month is over and attendance is spotty. According to reports by the parents, the kids that have attended love the program. I certainly want to continue the program and need some input regarding the schedule and what is going to work for the spring/summer months. From this point forward all participants will need to pay per the schedule posted on the price tab of the CFCV website. We also have waivers/releases that need to be signed by the parents of all kids attending.

Membership fees- I realize that times are tough and as such I do not plan to raise the rates at this point, but I need your help. You all know when your fees are due and most are really good about paying. I really hate to even bring this up now or ever so please, if you owe, buck up. Our continued operation relies on being able to pay the bills and I will not mortgage everything just to stay open. We are viable as long as everyone does their part. Enough said............

So what does everyone think of the new bonded carpeting??? It sure beats lying on those stall mats but one thing I noticed during TGU's today is that the carpeting still produces rug burns :(

I need to know who's still in on the burpee challenge as it's time to order t-shirts. We're almost there, the hard part is just around the corner......