CrossFit Carson Valley Blog

Catch up

So as ya'll know its been several days since I posted anything of meaning. In that time, lots of good stuff has been going on.

Penny and I set up a booth at NuSystems' Family Safety Fair last Saturday. It was a good, hot July day and I want to thank Jared and crew fro the opportunity. I got to see quite a few of the original CFCV members that I have been missing. Over the past few months we have seen alot of them depart and I want them all to know they are always welcome. In fact many of the class times we used to have were because of their participation. I would be willing to resurrect the 1:00 or even a 12 or 11:30 class or whatever if it would make it easier for them to come back.

I know I keep beating this dog, but Sunday at Fernley MX track I was able to ride full practices without stopping which is a first for me.

Monday CFCV had the pleasure of an out of town visitor from Edmonton, Alberta Canada. Unfortunately I wasn't around (duty day) but Claudia handled classes and introduction of Conrad to the gym. Thanks Conrad and Claudia.

On the 16th of August at a location to be announced at the lake, CFCV, CrossFit So Lake Tahoe and CrossFit Lake Tahoe will be having a barbecue, Hoover Ball tournament and probably a WOD. I will put a sign up sheet on the counter to see who's interested.

The CFCV wrist bands are here along with the CFCV Kids bands. If you haven't got yours or you need additional ones let me know. This brings on the subject of t-shirts. Everyone wants some and I will place an order soon, once we figure out a logo design. We plan on having a logo design contest where everyone who wants to participate submits a design and all the members vote. The winning design will receive a free month membership and a couple of shirts. What do you think?

I have lots more, but will save it for tomorrow's post.

Silence

Once again I apologize for not posting for several days but there were situations beyond my control. Its not like there is nothing to report, because there is. I will catch up tomorrow including the schedule for August.

Uncommon

It's rare that I do two blog entries in one day but I just had a humbling experience. In the process of reviewing every damn picture I have ever taken during this adventure (for the fair tomorrow) I realized just how far we've come. My hat is off to you the members past, present and future; you rock. I am in awe of you, maybe you'll have the opportunity to see the progression from garage to present.

Where do we go from here?

Birthday Eve

So I figured it fitting to do a great AAW workout today as I will not be able to administer filthy fifty sixes tomorrow. We lifted 20,000# from the floor overhead and rowed 10,000m per team of three today. It was fun and challenging to say the least.

The 4:00 class however got to meet our friend Helen and all did well by her. Welcome Cherie.

I will be missing the workouts tomorrow as we will have a booth at the Nu-Systems Family Safety Day I think they're calling it. If you've been watching this blog and are not yet a member, come talk to us tomorrow. If you are a member, come see what the rest of the booths have to offer after Claudia gets done with you.

Had a member ask what the CrossFit games were today. This is probably the best account I have seen. Read it here

Thanks Ya'll

Its cool stuff to see this many comments, especially those in support of a difficult situation. Thank you, we have a great community at CFCV. With that said, as I alluded to yesterday the scheduling thing is going to be difficult. I know some are already discouraged at the inconsistency and unfortunately we're taking a step back into the past to working with my FD schedule for the most part. Claudia is unable to cover classes for a spell beginning next week and after that only on Saturdays. BUT THERE IS A PLAN!!. I still am committed to having a consistent schedule and trust me, we will make it happen. I can't say any more than this but, hang in there and it will be worth it.

Cherie finished her foundations sessions today and will be joining regular classes beginning tomorrow. There are a few others showing interest and we'll see where that goes.

We're in the market for a graphic artist to design a new CFCV logo. The old one was cool but not cool enough. I'm thinking a sweaty gladiator type with skulls and stuff, just kidding. Anyway, I did change our mission statement from the CrossFit standard of Forging Elite Fitness to Performance Training for Life. It seems no matter how hard I train I just can't make it to elite status. Maybe its the amount of birthdays? Whatever, but I think the new new statement reflects the majority of what we do. We have a few elites as guaged by the CrossFit Games, but for the most part I think we're just trying to improve our lives.

So far there are no sign ups for the 6am tomorrow and unless I hear from someone soon, I don't plan to get up that early. I did twice earlier in the week only to not have anyone show. Good showing today, especially Nicole and her 8:58 or so Randy with 51lbs. If you don't know, ask.

07/23/2009

Quick post to share some info and another cool video of the CrossFit Games.

Still plundering through the cooling debacle. Some of you may not realize that in order to have a/c I have to purchase the unit ($800), run an electrical circuit, do building modifications and pay increased power bills. This is at a time when membership is inconsistent and we have additional equipment needs as well as I would like to order some t-shirts. I have a few comments about the heat but nothing to this point that makes me believe we are losing members due to it. If I am wrong on this, please let me know and I will shift priorities.

The schedule will be out for August shortly and there will be some challenges, but we'll get through it.

In the meantime, enjoy this.

7/20/2009

Made through the MX racing this past weekend without injury or too much embarrassment. The facility they built by the fairgrounds is great and a much needed venue. Hopefully the citizens, county and track management can come to an agreement to keep MX alive in Gardnerville.

There are many "stars" here at CFCV and as I mentioned before you don't need to have the quickest time or lift the most weight to be a star. I have recognized Kathy R. many times in the past and need to again today. Kathy managed the buy in hang power cleans with 41 lbs. In the past we have always scaled movements like these way back for her. But today she did the full movement with a very respectful weight. And then she went on to actually do burpees as part of the WOD. I don't know many folk's with birth-dates in the 40's that can do burpees let alone 15 of them. Once again, great job Kathy!

I have run across this article on several CF blogs lately and though it would be timely, good reading.
Enjoy.

 

7/18/09

Last few days have been scorchers, it was 97 degrees in the office at CFCV yesterday. Time to take action. That doesn't mean we will cool the whole gym but maybe some of the cool air will migrate out to the workout area.

I'm hoping the decline in attendance is due to vacations and such but even the Kids classes have leaned out. This gives me some flexibility in programming such as Maddy and Marcus's fight gone bad and Reece's lone workout on Friday.

Doesn't look like much interest in the SMR workshop, I'll speak with Jeff about what to do now.

Cherie is closing in on finishing her foundations and doing a good job. First part of next week she'll be done and ready to attend regular classes.

It's good to see Anna and Dana working so hard, they've really some a long way.

Today we did Dirty 30's for the first time. Lola was back for the first time in awhile and Cassie and Karyn came with Tami. Claudia, Whitey and I rounded out the class. It was a great workout and it's fun to actually be able to workout with the masses from time to time. Following the workout, Ethan and I went to the new MX track in G-ville. First time for both of us in awhile and boy was it fun. The races tomorrow ought to be great. I will say that our workouts compliment riding perfectly. The time domain is right on and the thrusters, wall balls, oly lifts, and other movements have done well to provide the stamina needed. Now if my ca-jones drop, I'll be good to go.

Self Myofascial Release Course

I know that a few of you have indicated that you would be interested in the class and I was planning on around $100.00 for tuition. It turns out that the class is either 1 full day at a cost of $275.00 or 2 days for $375.00. The one day class will tech you all you need to know about self myofascial release on a personal basis as well as provide you with the tools (the kit I bought). The kit is over $100.00 so the class is around $175.00 for the full day. The second day is focused on teaching others all the stuff you learned on the first day including recognition of how to do SMR properly to another person as well as when to advise them to go to a higher level practitioner. You also receive an extra deep tissue ball in the deal.

Jeff has conditionally set aside the 9/12 & 9/13 weekend and if there's enough interest will put a registration page on his website. So what I need is true dincum commitments in the form of a comment to this blog by Friday. My plan is to reserve the days for CFCV members to a certain date and after that if the sessions are not full open it up to other friends and family of CFCV and the CrossFit community. If there is one more in your family that wants to attend I am good with that as long as we don't go over the capacity of 30. I imagine there won't be as many takers for day 2 so we'll open that up as long as there are enough day 1 commitments (at least 15).

So please, if you're truly interested, respond to this post or call me so we can get this thing off the ground.

Once again here is a link to the specifics of the workshop here.

Back From the Games

And boy were they inspirational. I guess we can equate the level of the athletes to those that are pros in their respective sport, but having little experience with some of the workout moves I am still in awe.

The most important thing that the games delivered for me is a solution to an issue I've been trying to figure out for quite awhile. How to take this training, business, whatever to the next level. Which I envision as providing the tools to take care of ourselves. Sure I can deliver an AAW with the best or programming that accomplishes my goals but what about management of our bodies for continued workouts and quality of life.

I ran across Jeff Alexander from Network Fitness at the games. Jeff is a CrossFit certified trainer and more importantly a practitioner in Self Myofascial Release. He offers a workshop to teach us how to perform that which he practices using implements that you will see around CFCV in the future. Not only does the workshop teach us how to use the equipment but more importantly when we can fix issues on our own or require the help of other individuals such as Stacey for her services.

I have contacted Jeff and set up Sept 12th as a day to offer the workshop. He is offering the option of a 2 day workshop that includes the coaching level of SMR which teaches both the coaching cues and the proper body position recognition.

This is where you come in, I need commitments from those that are sincerely interested. The cost will be in the neighborhood of $100.00 per person for the 1 day workshop and obviously more for the 2 day if we do it. You will receive the ball which costs $25.00  to help you with the therapies as well as a guide to performing the techniques. Here is a link to Jeff's site for more information link. By all means please cruise the whole site but for the specifics for our purposes click the link for CrossFitters click here and then the  links under the heading. By all means view the videos and then download the workshop handout that is listed under CrossFitter forms.

On a seperate note, all that showed today worked our butts off. But the true heroes were Marcus and Madison who were the only kids that showed for CrossFit Kids. What is notable is they did their first "kids style" fight gone bad which included a couple of new and complex moves. Here they are with their most excellent accomplishments:

Nice work!!!