As a new business owner I feel like I am making things up as I go. I have been asked about discounts if you pay more than 3 months at a time. Right now the three months in advance discount is $10 off each month for adults and students. This will also apply to the family rate so three months in advance for families will be $90 per month for 2 adults.
If you would like to pay for longer in advance I have decided to discount 6 months in advance by $15 each month. 9 months in advance can be discounted $20 each month and for a full year in advance a discount of $25 each month. If anybody wants to pay more in advance next time training fees are due you are welcome to use these discounts. These discounts will apply to adults, students and family rates.
Thursday, December 29, 2011
Sunday, December 25, 2011
WOD's for part of the Week
It's Christmas and I haven't planned the whole week of WOD's.
I will let you know what we will do tomorrow and then add more tomorrow for the rest of the week.
MONDAY 12-26-11
5-10-15-20-25-20-15-10-5
Double Unders with 5 Burpees between each set ending with 5 Double Unders
Rest 5 minutes then complete 100 KB Swings for time (53, 35)
I have the rest now! The first WOD was from Leslie Walker from the gym she visited in San Diego. The rest of the week is from Lydia from her gym in Cedar Rapids, Iowa. She says they were fun ones!
TUESDAY 12-27-11
AMRAP in 5 minutes:
7 Med Ball Cleans (20, 14)
7 Drive the Bus* (35, 25)
3 minutes rest then:
AMRAP in 12 minutes:
7 Toes to Bar
7 Jumping Back Squats (45, 35)
7 Box Jumps (24, 20)
*Driving the bus is holding a plate straight out in front of you at shoulder level and turning the wheel so your right hand is on top then your left hand is on top. That equals 1 Drive. Lydia says they are fun but she never wants to be a bus driver.
WEDNESDAY 12-28-11
3 Rounds for time:
30 Front Squats (135, 95)
20 Ring Dips
THURSDAY 12-29-11
6 Rounds for time:
10 Sumo Deadlift High Pulls with KB's (53, 35)
20 Weighted Scissor Kicks* (35, 25)
10 Pull-ups
10 Decline Push-ups (24, 20) toes on box, legs straight, chin to floor
*Scissor Kicks-sit in a V on the floor with torso up and legs up, hold plate above torso and kick legs. Right and left leg equals 1 kick
FRIDAY 12-30-11
3 Rounds for time:
10 Deadlift (225, 155)
7 Wall Walks-chest to wall is Rx, hips to wall is acceptable scale
SATURDAY 12-31-11
CLOSED
Don't party too much that you can't start your Burpee Challenge the next day! You only have to do one burpee that day so that shouldn't strain anyone too much. Sign your name to the list and initial your dates as you go for the challenge. There will be rewards!
Paleo Challenge is on your own. If you want we can record weights and measurements before the first and you can record your food log. The rewards there will be your own but I will recognize anyone who completes the month on our blog so everyone can congratulate you for your efforts.
I will let you know what we will do tomorrow and then add more tomorrow for the rest of the week.
MONDAY 12-26-11
5-10-15-20-25-20-15-10-5
Double Unders with 5 Burpees between each set ending with 5 Double Unders
Rest 5 minutes then complete 100 KB Swings for time (53, 35)
I have the rest now! The first WOD was from Leslie Walker from the gym she visited in San Diego. The rest of the week is from Lydia from her gym in Cedar Rapids, Iowa. She says they were fun ones!
TUESDAY 12-27-11
AMRAP in 5 minutes:
7 Med Ball Cleans (20, 14)
7 Drive the Bus* (35, 25)
3 minutes rest then:
AMRAP in 12 minutes:
7 Toes to Bar
7 Jumping Back Squats (45, 35)
7 Box Jumps (24, 20)
*Driving the bus is holding a plate straight out in front of you at shoulder level and turning the wheel so your right hand is on top then your left hand is on top. That equals 1 Drive. Lydia says they are fun but she never wants to be a bus driver.
WEDNESDAY 12-28-11
3 Rounds for time:
30 Front Squats (135, 95)
20 Ring Dips
THURSDAY 12-29-11
6 Rounds for time:
10 Sumo Deadlift High Pulls with KB's (53, 35)
20 Weighted Scissor Kicks* (35, 25)
10 Pull-ups
10 Decline Push-ups (24, 20) toes on box, legs straight, chin to floor
*Scissor Kicks-sit in a V on the floor with torso up and legs up, hold plate above torso and kick legs. Right and left leg equals 1 kick
FRIDAY 12-30-11
3 Rounds for time:
10 Deadlift (225, 155)
7 Wall Walks-chest to wall is Rx, hips to wall is acceptable scale
SATURDAY 12-31-11
CLOSED
Don't party too much that you can't start your Burpee Challenge the next day! You only have to do one burpee that day so that shouldn't strain anyone too much. Sign your name to the list and initial your dates as you go for the challenge. There will be rewards!
Paleo Challenge is on your own. If you want we can record weights and measurements before the first and you can record your food log. The rewards there will be your own but I will recognize anyone who completes the month on our blog so everyone can congratulate you for your efforts.
Christmas Party
We had a very nice party on Friday evening thanks to Melissa Guilliams and Kari Priest. They planned games and prizes that many participated in for everyone's enjoyment. Some of us have better than average hip actions and others have great acting skills. It was fun to visit and have fun with our crossfit family. Thanks to everyone who came and brought snacks to share and made the party a success.
January may bring some new challenges, such as getting rid of the holiday pounds we put on in December. We are not having an official Paleo Challenge but you can make that one of your personal goals. We know to eat lean meats and vegetables and say no to the grains and sweets. We all have the discipline it takes to follow this way of eating because we all have the determination to come and finish the workout assigned for the day. Just as we are in charge of what we make our bodies do in a workout we are in charge of what we put in our mouths. We are disciplined and can be successful because we are CROSSFITTERS!
There has been a suggestion of doing a Burpee Challenge starting in January. The way it works is each day you do one more burpee than you did before. Starting on Jan 1, 2012 do 1 Burpee. The next day do 2 Burpees. Day three do 3 Burpees and continue until you get to day 100. There will be prizes for anyone who finishes the entire Burpee Challenge. If for any reason you miss a day you must make it up so at the end of the 100 days you have completed all the burpees required. There will be a list at the gym for you to sign, and numbered days for you to check off for completion of the challenge. 3-2-1-Go!
January may bring some new challenges, such as getting rid of the holiday pounds we put on in December. We are not having an official Paleo Challenge but you can make that one of your personal goals. We know to eat lean meats and vegetables and say no to the grains and sweets. We all have the discipline it takes to follow this way of eating because we all have the determination to come and finish the workout assigned for the day. Just as we are in charge of what we make our bodies do in a workout we are in charge of what we put in our mouths. We are disciplined and can be successful because we are CROSSFITTERS!
There has been a suggestion of doing a Burpee Challenge starting in January. The way it works is each day you do one more burpee than you did before. Starting on Jan 1, 2012 do 1 Burpee. The next day do 2 Burpees. Day three do 3 Burpees and continue until you get to day 100. There will be prizes for anyone who finishes the entire Burpee Challenge. If for any reason you miss a day you must make it up so at the end of the 100 days you have completed all the burpees required. There will be a list at the gym for you to sign, and numbered days for you to check off for completion of the challenge. 3-2-1-Go!
Saturday, December 17, 2011
WOD's for part of the Week
I have talked to a few people about when to do "12 Days of Christmas". We were a little concerned that too many people would be gone between Christmas and New Year so we should do it after Jan 2. But I have thought about it some more and I think most people will be here on Tuesday so that is when we will do the special workout. Get ready to celebrate!
MONDAY 12-19-11
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
TUESDAY 12-20-11
"12 Days of Christmas"
Just like the song but start with day 12 and sing down to 1, second round is from day 11 to 1, then day 10 to 1, 9 to 1....
"On the 12th day of Christmas my workout gave to me:
12-KB's Swinging
11-Knees to Elbows
10-Burpee Box Jumps
9-Abmat Sit-ups
8-Jumping Pull-ups
7-Double Unders
6-Wall Ball Shots and
5-Dips on Rings
4-Handstand Push-ups
3-Power Cleans
2-Front Squats
1-Sumo Deadlift High Pull"
*Merry Christmas to All!
WEDNESDAY 12-21-11
5 Rounds for time:
800 Single Jump Ropes
30 KB Swings (53, 35)
30 Push Press (45, 35)
THURSDAY 12-22-11
7 Rounds for time:
3 Squat Cleans (205, 135)
4 Paralette Push-ups (hands on bars-or rings)
5 GHD Sit-ups
FRIDAY 12-23-11
3 Rounds for time:
7 Muscle-ups (may do transition on band and jump to top of dip position)
21 Dumbbell Thrusters (35, 25) in each hand
SATURDAY 12-24-11
CLOSED
Merry Christmas!
MONDAY 12-19-11
"Mary"
AMRAP in 20 minutes:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
TUESDAY 12-20-11
"12 Days of Christmas"
Just like the song but start with day 12 and sing down to 1, second round is from day 11 to 1, then day 10 to 1, 9 to 1....
"On the 12th day of Christmas my workout gave to me:
12-KB's Swinging
11-Knees to Elbows
10-Burpee Box Jumps
9-Abmat Sit-ups
8-Jumping Pull-ups
7-Double Unders
6-Wall Ball Shots and
5-Dips on Rings
4-Handstand Push-ups
3-Power Cleans
2-Front Squats
1-Sumo Deadlift High Pull"
*Merry Christmas to All!
WEDNESDAY 12-21-11
5 Rounds for time:
800 Single Jump Ropes
30 KB Swings (53, 35)
30 Push Press (45, 35)
THURSDAY 12-22-11
7 Rounds for time:
3 Squat Cleans (205, 135)
4 Paralette Push-ups (hands on bars-or rings)
5 GHD Sit-ups
FRIDAY 12-23-11
3 Rounds for time:
7 Muscle-ups (may do transition on band and jump to top of dip position)
21 Dumbbell Thrusters (35, 25) in each hand
SATURDAY 12-24-11
CLOSED
Merry Christmas!
Saturday, December 10, 2011
WOD's for the Week
I heard several good comments about the programming last week by Dylan. Because so many people said they liked the skills portion before the WOD I will try to incorporate some skills this week as well. I would like to try three skills in this week. You may choose one skill each day that you workout. If you workout more than three days repeat one of the skills you did the worst on.
MONDAY 12-12-11
AMRAP in 20 minutes:
25 Sumo Deadlift High Pulls (75, 55)
25 Push-ups
TUESDAY 12-13-11
5 Rounds for time:
10 Ring Dips
5 Forward Rolls-standing upright between each roll
5 Backward Rolls-standing upright between each roll
10 Sots Press* (45, 35)
*These are presses from behind the neck while in a full squat.
WEDNESDAY 12-14-11
"Barbara"
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3 minutes between rounds
THURSDAY 12-15-11
Back Squats
3-3-3-3-3
then AMRAP in 10 minutes:
5 Back Squats (at 50% of 3 rep max)
10 Knees to Elbows
FRIDAY 12-16-11
AMRAP in 15 minutes:
2 Rope Climb ascents
20 Wall Ball Shots (20, 14)
400' Shuttle Run
SATURDAY 12-17-11
Share the Pain/Team workout
Bring a friend to workout with and have an idea of what you would like to work on.
HOLIDAYS
Be thinking about the times that you would like to workout between Christmas and New Years. I'm thinking that we will not offer some of the classes unless you specifically request them. We can add the 11am class back if anyone is interested for that week only. Please let me know what you would like and how we can accommodate these requests. I am happy to be open when people want to come, but I'm not fond of coming if no one is going to show up.
MONDAY 12-12-11
AMRAP in 20 minutes:
25 Sumo Deadlift High Pulls (75, 55)
25 Push-ups
TUESDAY 12-13-11
5 Rounds for time:
10 Ring Dips
5 Forward Rolls-standing upright between each roll
5 Backward Rolls-standing upright between each roll
10 Sots Press* (45, 35)
*These are presses from behind the neck while in a full squat.
WEDNESDAY 12-14-11
"Barbara"
5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest 3 minutes between rounds
THURSDAY 12-15-11
Back Squats
3-3-3-3-3
then AMRAP in 10 minutes:
5 Back Squats (at 50% of 3 rep max)
10 Knees to Elbows
FRIDAY 12-16-11
AMRAP in 15 minutes:
2 Rope Climb ascents
20 Wall Ball Shots (20, 14)
400' Shuttle Run
SATURDAY 12-17-11
Share the Pain/Team workout
Bring a friend to workout with and have an idea of what you would like to work on.
HOLIDAYS
Be thinking about the times that you would like to workout between Christmas and New Years. I'm thinking that we will not offer some of the classes unless you specifically request them. We can add the 11am class back if anyone is interested for that week only. Please let me know what you would like and how we can accommodate these requests. I am happy to be open when people want to come, but I'm not fond of coming if no one is going to show up.
Sunday, December 4, 2011
WOD's for the Week
Dylan asked if he could try his hand at programming wod's for the week. This week is from Dylan. See how you like this week and let us know. For everyday there is a skill or additional warm up before the actual wod. On the day of max squats there is a short AMRAP following. This is how Dylan has been running his class at 6pm. We can see how we like it and request more if we like it better.
MONDAY 12-5-11
SKILL: 5-7 sets of 2 Turkish Get-ups with moderate weight
WOD:
3 rounds for time of:
1 min Jump Rope Singles
1 min High Knees
1 min Butt Kickers
1 min Jumping Jacks
1 min Broad Jumps
count all reps and distance jumped for score
TUESDAY 12-6-11
Additional warm up:
3 rounds of:
5 Wall Squats
5 Push-ups (lift hands)
5 Abmat Sit-ups
5 Push-ups (lift hands)
WOD:
5 rounds for time of:
40 Air Squats
7 Toes to Bar
WEDNESDAY 12-7-11
Additional warm-up:
1-2 minutes each
Thorasic Spine Foam Roll
Triceps Roll on racked bar
Sling-shot Squat
WOD:
AMRAP in 20 minutes:
100 Jump Rope Singles
5 Push-ups
10 Thrusters (95, 65)
THURSDAY 12-8-11
Additional warm-up:
2 rounds
12 Wall Squats
12 Pull-ups
12 Abmat Sit-ups
12 Push-ups (lift hands)
WOD:
4 rounds for time of:
400 meter Run
15 Burpees
FRIDAY 12-9-11
Additional warm up:
3x5 Bar Kips
6 KB Halos-each direction
4 PVC Pass Throughs (standing, power squat, full squat)
WOD:
Overhead Squat
3-3-3-3-3
AMRAP in 9 minutes:
7 Overhead Squats (@ 60% of max)
10 Double Unders
SATURDAY 12-9-11
Share the Pain/Team Workout
I hope all of this makes sense to you and we have great workouts together. If it turns out to be a terrible week we can all gang up on Dylan and give him a good pounding on Saturday.
MONDAY 12-5-11
SKILL: 5-7 sets of 2 Turkish Get-ups with moderate weight
WOD:
3 rounds for time of:
1 min Jump Rope Singles
1 min High Knees
1 min Butt Kickers
1 min Jumping Jacks
1 min Broad Jumps
count all reps and distance jumped for score
TUESDAY 12-6-11
Additional warm up:
3 rounds of:
5 Wall Squats
5 Push-ups (lift hands)
5 Abmat Sit-ups
5 Push-ups (lift hands)
WOD:
5 rounds for time of:
40 Air Squats
7 Toes to Bar
WEDNESDAY 12-7-11
Additional warm-up:
1-2 minutes each
Thorasic Spine Foam Roll
Triceps Roll on racked bar
Sling-shot Squat
WOD:
AMRAP in 20 minutes:
100 Jump Rope Singles
5 Push-ups
10 Thrusters (95, 65)
THURSDAY 12-8-11
Additional warm-up:
2 rounds
12 Wall Squats
12 Pull-ups
12 Abmat Sit-ups
12 Push-ups (lift hands)
WOD:
4 rounds for time of:
400 meter Run
15 Burpees
FRIDAY 12-9-11
Additional warm up:
3x5 Bar Kips
6 KB Halos-each direction
4 PVC Pass Throughs (standing, power squat, full squat)
WOD:
Overhead Squat
3-3-3-3-3
AMRAP in 9 minutes:
7 Overhead Squats (@ 60% of max)
10 Double Unders
SATURDAY 12-9-11
Share the Pain/Team Workout
I hope all of this makes sense to you and we have great workouts together. If it turns out to be a terrible week we can all gang up on Dylan and give him a good pounding on Saturday.
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