Greetings and Happy Holidays, Athletes! I wanted to say a big “Thank You!” to all of you for welcoming me into your family with open arms. To say it has been an easy transition into Aspen CrossFit would be a huge understatement. You all have embraced me, figuratively and literally, with the warmest of hearts. I look forward to coaching and creating the best version of you. If you ever have any questions, concerns, or ideas, please know I’m always available and will happily listen to anything you have to say. Finally, always remember, this is a long-term plan. Be smart today so you can be stronger tomorrow. -Coach Paul Now onto business. ☺ January is PR month. In the New Year we are planning on creating a baseline for you all to work off of in future months. This will include PR work in strength movements, rowing, plyometrics, and individual workouts and will occur on Mondays, Wednesdays, and Fridays throughout the month. One of the reasons I love CrossFit so much is because our results are measurable and repeatable. This means that you can track your progress, over time, and have a definite value to compare your results to. This also means accountability on your part. It’s your responsibility to write down EVERY number for the day. When the PreWod is 5x1, then you need to have the weights for all five sets and whether the lifts were made or failed. (And don’t forget, failing is good!) These numbers can only help you progress faster as you will know what weights to start your sets the next time the lift or a similar complex is programmed. Your “numbers” also include other aspects of your experiences while in the gym. They can, and should, include rowing PR’s, your energy level for the day, how many hours of sleep you’ve gotten, how much water you’ve taken in, dietary intake, or anything else you feel would impact your mood/fitness. You are a whole being, not just the sum of a bunch of numbers. There are a couple options for logging your workouts. First is the good ol’ pen and paper. Go pick up a notebook and start writing. Every day. Or, since most of us have smart phones now, you can buy an app that will help you log. Personally, I like an app called “myWOD”. It allows you to track any range of movements, repetitions, and wods. Either way, it’s time to keep track of you. Aspen CrossFit is pleased to announce a new rowing program! The program will consist of occasional rowing clinics and weekly rowing classes. Coach Maddy Fones, who began her rowing career as a freshman at St. Lawrence University as a walk-on to their NCAA Division III rowing team where she competed in many championship races, including the 2010 NCAA Women’s Rowing Championships, has created programming that is aimed at experienced and new athletes wishing to improve their rowing technique, power application, and overall rowing efficiency. The classes will offer an opportunity for athletes to work on specific aspects of rowing as well as a cardio focused workout. Clinic dates for the month of January will be Sunday, January 4th and 11th from 9am to 11am and Monday, January 5th and 12th from 6:30pm to 8:30pm. All four clinics will cover the same material so attendance to one of the four days will get you on your way to being a better rower. Also, attendance to one of the four clinic days is mandatory for entrance into the weekly rowing class. So don’t miss out! Our first rowing class will start on Wednesday, January 7th from 6:30pm to 7:30pm. We are also looking to add an additional Thursday morning class as participation necessitates. Signing up for both the clinic and classes is mandatory as class sizes are limited. Sign up sheets will be located on the small dry erase board next to the stereo system. We urge you to sign up early as we’ve had a lot of requests for this program and classes will fill quickly. Below you will find a description of an upcoming, online rowing competition that we are encouraging all the athletes in AC to join. It’s a four week competition put on by Diablo CrossFit where the winner will receive a NEW CONCEPT 2 ERG. I don’t know about you, but I’m headed to rowdroyalty right now to sign myself up! -Coach Paul
Posted on: Mon, 22 Dec 2014 22:42:42 +0000
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