« Monday February 20, 2012 »

Only one spots for February Foundations remaining! Go here for more information and to sign up.

 

We need EVERYONE with a pulse to sign up for the CF Open on CF Local's Team. You still haven't signed up yet! What are you waiting for? Still not sure? Check out CF Invictus' article about why you should join as well as Aaron Carr's The CrossFit Games Open for Beginners.

Big Changes! by Coach Chad

I have to take a sceond to thank each one of you for being a part of CF Local. You guys are a constant inspiration and always manage to renew my joy of being a coach/owner of this great little operation we have going on. You always have a smile on your face and welcome me as I step into the box, whether it's still dark outside at 7 AM or I just got off the jammed freeway at 5 PM. That being said, we've got some HUGE plans for Local in the very near future. We sent out a couple of surveys to get your input and have taken every response into consideration. Without further ado, here are some of the things that you can look forward to in the coming days:

1. More space - We've had an overwhelming response since the beginning of 2012. You guys love coming here and you invited all of your friends. That's fantastic but things have started to get a little cramped! While our original plan was to move to Legion Rd, that didn't quite materialize like we'd hoped. However, where one door closes another opens. We're currently talking to the landlord about expanding into the adjacent bay. Considering it's empty this should be a pretty quick and painless process. That way we get to stay in our current location and have twice as much room. In the more distant future (~6 months), we plan to install showers and a kid's corral for those of you who need those amenities.
2. More coach availability - Some of you have spoken up about not getting enough attention during the bigger classes. We plan to address this by having 2 coaches in those busier classes (especially the 6 AM). You guys and gals sacrifice a lot to be here and deserve to have plenty of attention given to you. We've finally reached a tipping point for a couple of the classes. I would like to keep the student to coach ratio closer to 8:1. Once the expansion happens, we also plan to start running classes every half hour in the evenings which will provide even MORE class times and 2-3 coaches per class. That means even more individualized coaching for you.
3. More class times - Starting in March we are planning to change up the schedule slightly. We will be dropping a few of the times that aren't regularly attended (lunch class and 7 PM) in exchange for adding a few others. The morning times will stay consistent but the evening times will change to the half hour (definitely 5:30 and 6:30, possibly 4:30). This seems to fit everyone's schedule better and should help you get to class without breaking the speed limit.
4. Open Gym - We are currently finalizing times for this so be sure to check here for updates and look at the schedule. This will allow some of you who are advanced enough and/or can't make it to regular classes the opportunity to get your WOD on. You'll have the ability to come in, work on some skills and get in a quick WOD.
5. Class Levels - To further help you get the great coaching you deserve, we are going to offer class levels (beginners/intermediate/advanced). This will allow you to go to class times where you are comfortable with that skill level, WOD alongside others who are of your skill level and get focused attention and instruction from the coaches. This is in no way to exclude anyone from any class, but rather to help you better achieve your fitness goals.
6. Punchcard Membership - Some of you have incredibly hectic schedules and struggle to make it to Local on a regular basis. In response, we added a 10-session punchcard membership at the beginning of February. A couple of you have already taken advantage of it and we hope that it will be beneficial to a few others as well.  To learn about all of the membership options available to you, please go here.

We're really excited about these changes because they signify growth and change for us. We definitely believe that each one of them will be an added benefit to you as a Local. As always, we sincerely appreciate you being a part of the family. Without your business, we couldn't feed Kaiah. She's already skinny enough :)

Workout of the Day:

A.
Two sets, not for time, of:
Handstand Walk x 10-15 meters
Pistols x 4-6 reps each leg
Skin the Cats x 4-6 reps

B.
In teams of two, partners alternate to complete 10 rounds each of:

135/95 lb Power Cleans x 5 reps
24″/20″ Box Jumps x 10 reps

Comments

[Rebecca]

At the sparsely attended 7am, we did a 3 part partner WOD, with Me/Kevin alternating with Josh. Kevin and Josh destroyed this, dragging me slowly in their wake. I can clean as fast as these guys (my weight, of course was only 73#) but they can both box jump twice as fast as me. Total time of 15:00 - if Kevin and Josh had done this with just the two of them, they probably would have been about 14:00. Though, without me, they would have both had less rest.... ;-P

[kevin l]

Rebecca,

You rocked it out. Our original goal was 17 mintues, and we shaved it down to 15:00. Your cleans were great and box jumps are never a barrel of fun. It was great in the small class to cheer everyone on. Awesome job as well to Josh who's clean technique is amazing for only doing CF a few months; quite impressive I would say. I had a blast this am!

Now...about those Krispy Kralios....

[Josh]

Today was one of those mornings where I got out of bed at 6am, then got back into bed around 6:05am with plans of falling back asleep and getting my workout in after work. Two minutes later I was back out of bed, dragging my carcass to the box. I'm happy that I did, so that Rebecca, Kevin and myself could cheer each other on. Box jumps left my legs filled with battery acid..nice.

[Buckley]

1st Day at my new box, it feel great to get back at it.

WOD with Ryan: 23:54 Rx

[Aaron]

Great workout today with Shea and crew! I showed up feeling crappy and left feeling good. To my workout partner Andrew, I'm sorry I was too out-of-breath to cheer for you, I hope the clapping sufficed.

I very much appreciated the help on handstand walks from "shadow coach" Zach. Your coaching got me some substantial progress toward doing them on my own.

[Dan T]

Great WOD tonight with a big 5 PM crew. Nice to see Marston and Frosty at a wod since I can never drag myself out of bed. Thanks to Shea for spotting me as I attempted my first hand stand walking. Managed to eek out one pass across the box with lots of help.

Always fun teaming up with the Patrick on a partner wod. He did all ten rounds with cleans and box jumps unbroken. I was sort of close to being unbroken for the first 8 rounds and managed to keep moving steadily for the last two.

We finished in 13:27

[Audrey]

Awesome 5pm class today!!! Lots of people, new coach and AMers I hear so much about that were fun to WOD with. Had an epic handstand walk competition, which Andrew totally won in 6pm. He made it to the wall balls, turned around and headed back WTF. I am confident one day I will make it all the way to the wall balls- can make it about half way right now. Did the clean and box jump WOD with Kathy. Girl Power! We rocked it out. I didn't do the Rx 95# did 75# instead....this was pretty easy to do quick so next time I will up the weight for sure. Shea and Tancini were encouraging me to do bounding box jumps instead of my awkward double bunny hop bounce at the bottom LOL. Finally got the bounding down on the last set!

Looking forward to tomorrow and the Open workout this weekend!!!! Let the fire breathing begin!