CrossFit Carson Valley Blog

Guilty

As I mentioned to the nine o'clockers, its time to go off and frankly admit my guilt. In an effort to deliver what I believed CrossFit is about and what I think people (including CFCV members) expect, our workouts have largely been "any asshole workouts". Sure in the past few months I have been figuring it out and working towards getting better, but I have finally decided enough is enough.

From this point forward, our workouts will be closely related to those that experienced CrossFit affiliates offer. They will certainly not be easier, just better focused on a desired outcome other than kicking peoples asses. In my defense and the defense of other affiliates, the Level I and other certs do a poor job of preparing those that don't have a clue to begin with. Sure I've watched the videos, read the journals (all of them) and listened to Coach himself explain the program but I still didn't get it without some experience under my belt. Not my fault and certainly not CrossFit or anyone else's fault. It just takes time and exposure to the likes of Robb Wolf and Nicki, Dutch Lowy, Jeff Martin, Dave Castro, Adrian Bozmans, Kelly Starett, Jon Gilson,  and a number of other folks to really "get it". I am grateful I have finally got the clue now its time to figure out how to apply it.

To that end, I will be attending the Dutch Lowy seminar in Vegas in June, as well as looking at all the resources from a different perspective. I hope to be better at what I do as a result.

I would also like to take this opportunity to provide some more good information on nutrition and the role it plays in the big picture. The link comes from Melissa Byers who owns CrossFIt 603 and seems to have gotten the "clue" early: Byers Gets Diesel Link

Back from the Desert

That's right we live in the desert. I want to thank Claudia for filling in Friday, Saturday and Sunday while we played. It was a much needed break and it helped tremendously. The next break comes on June 6th with attendance to the Dutch Lowy seminar in Las Vegas. There I will be exposed to one of the authorities in CrossFit programming and training and hope to learn lots so I can do a better job.

I continue to be impressed at the amount of inquiries that I receive and the folks that attend the intro and follow up with the foundations series. We have 3 new folks in the process and more inquiries to follow up on. Most if not all have come from current member referrals and I appreciate the confidence and loyalty ya'll show. I will do my best to do my best.

With that said, I'll see you in two days time......

Sayonara

I guess that's how you spell it? Penny and I and a couple of good friends are heading to the Laughlin River Run at 0 dark thirty in the morning. Should be a good time and will be nice to get out of Dodge for a few days.... While we're gone there will be limited schedule and no kids classes. Claudia will run the workouts, programming and all. I'm sure she'll do well.

Tuesday, Anna, Michelle and Sarah finished their final foundations class and will start regular classes soon. We also had Tami in for an introductory session. Greg from Idaho was also back for one last workout before returning home. We wish him good luck in the CrossFit Games qualifier.

It's hard to believe but we are sneaking up on one year out of the garage. We are also closing in on my goal of returning to Monday through Friday with special events on Saturdays, regardless of my fire dept. schedule. Again this is a goal and as soon as the numbers and trainer availability issues are solved we'll make it happen.

Have a good four days!!

Saturday Madhouse

Seems the warm weather brought em out in force yesterday. There were 17 folks that showed for the 9:00 adults class. Lola's sister Lynn and Annie who is a member of CF One World were among them. Of the 17, 9 were signed up. Good thing I anticipated the possibility and planned for Helen as the wod. For some it was their first, for some its been awhile and for Claudia, Kelly and Nicole they opted for a substitution in Michael. There were some major improvements for alot but it was cool to see Jared knock another rx'd effort out.

Greg from CF Meridian (Idaho) was also here visiting and did Helen. By the way, Helen had to be done in two groups due to the amount of contenders.

Then it was kids turn. They did a 200m run, 20 kbs and 10 push up 3 round workout. Here they are in action:

Recording their effort:

Towards the end of this week, the schedule will be sketchy as I am heading to Laughlin for some r & r. Claudia will be handling the classes while I am gone so be sure to check the schedule for both adult and kids classes.

Speaking of kids classes, I feel the program is going well. I know its hard to deal with my schedule and I am hoping that in the future it will be more consistent. Over the next couple of weeks as mentioned above the schedule will be a little erratic but there are some things I need to tend to. Thanks for your and you kid's patience. be sure to check the schedule on this blog for the most reliant source of schedules.

Zen Planner has done some work on the calender and I'll update you on the changes. I will also be adding kids to Zen Planner soon and I'll explain more on that shortly.

Catch Up

Seems like I spend a large amount of time trying to catch up with posting on this blog. just like workouts, there so much I would like to do and say here but having a full time job and a full time passion for CFCV its hard to fit it all in. I don't see how the Robb Wolf's of the world do it.

We've had so much going on lately with foundations classes, intro classes and the regularly scheduled ones but its great. I think I can say that the foundations series is paying off from the standpoint that people are entering classes with a good amount of basic moves under their belt so they can concentrate more on form than learning the move itself. Remember its consistency in movement before intensity.

There have been some good comments from the Paleo clip that was included on the last post. So here's the other one that Mark sent

Interesting stuff eh? Over the past couple of days we had some good workouts. The first:

Then Yesterday we gave Art of Strength's Firepower a go. We had a visiting trainer from CrossFit Las Vegas join us-Anne-Marie. What a legit gal! Hopefully she will chime in with a comment on her experiences even though it was a short lived visit. I was contacted by another trainer from Idaho that may be joining us on Saturday and Monday.

 

I'd like to recognize new members TJ, Cindy, Stacey, Jen and Sandi for all their efforts during the foundations classes and their transition into regular classes. Then there's Michelle, Anna and Sarah which have one more foundations session before they will be able to attend regular classes.

More on the Kids program next post....

Paleo Diet Link

With all the activity CFCV has experienced from new members as well as "seasoned" ones that have come to lose weight, I want to provide an excellent overview of the Paleo diet that a friend on Facebook posted and then Mark forwarded me later in the day. There is mauch talk about the dietary aspect of weight loss which I believe is the cornerstone and is often overlooked. Paleo makes so much sense and works so I'd like to pass on this video as a pretty simple explanation of the key to not only weight loss but health for contemporary nutrition:


I also have another link that I will post tomorrow that might help.

Yeah Burpees!

So ya'll have heard it all along, the burpee challenge. Today was day 100, which meant 100 burpees for time to finish the challenge. 20 or so started on Jan. 1, 2009 with 1 burpee and increased by 1 each day until the 100th day. Today was it and represents 4 people that were able to meet the challenge of 5,055 burpees in 100 days. It only seemed fitting to finish day 100 with 100 burpees for time:

Denny  5:35
Kara  8:58
Ron  9:54
Kelly  10:40

I think I can speak for all of us that it was anti climatic. Along the way we all had different strategies for completing the day's quantity. For some it was get it done early for others it was the last thing of the day. I think we all tried different ways. But they always seemed to take longer than today.

It was great to have Lola there to support us and take pics..... thanks

There were some other awesome efforts over the past few days:

Rob's Fran of 3:48
Buffy's  CFT of 399
Carrie R's CFT of 469

Awesome stuff!

Big Thanks

Here where we are, coming up on a year out of the garage with more members than I thought we would ever have. A big thanks goes out to those that have stuck with us and those that are just beginning.

Yesterday's sit ups and back extensions set us up for today's box jumps, snatches, push presses and swings:

I think Sherry from Washington, Robbie and the other newbies are feeling the love of CFCV.

There were some additional  Fran efforts yesterday as well: Denny 3:38, Ryan 3:26 and Mark 3:40. Tomorrow, we'll see what Rob's got.

Foundations

Probably the most important step forward we've made is the development of the foundations classes. These 3 sessions prepare potential members for access to the normally scheduled classes at CFCV. Other affiliates require between 3 and 12, but 3 seems to be a good place to start. Today TJ, Jen and Sandy attended their first foundations following their introduction class last week. I think they learned lots and were somewhat challenged.

We also had a visitor from Washington, Sherry. Although she hasn't been CrossFitting for a long period, she did a great job. As did all the regulars that pushed through the box jumps, wall balls and sprints.

More foundations sessions throughout the week!

3-2-1 Go!

Influx

CFCV has had quite an influx of interested folks over the past two weeks. The entire Resnick clan have signed on and Robbie has already attended 2 classes. Reece has been coming to Cf Kids since day 1 and Barb and Rob had their first days last week.

TJ had his introductory session on Thursday and Sandy and Jen did theirs on Friday. All three will start their foundations sessions next week as will Anna, Michelle and Sarah.

We also will be hsoting as memeber from another CF affiliate that will be visiting our area on Monday. I know several folks including kids members and adults will be out of town for spring break and I hope all have a fun and safe vacation. We will have our normal schedule throughout the week. See you in 2 days.

It was nice to see Barb out and about today at the store. Glad you are on the mend!