Hey Coast Rangers! Starting June 9th (This Monday) we should have the rest of the flooring in place on the opposite side of the gym. This opens up a very exciting new idea to help anyone and everyone get to whatever goals it is they want. What we are going to do is this; On the left hand white board will be the workout of the day, on the white board on the right will be Competition Programming. The way the comp program will work this year is going to be much different than last years. There will be no charge or designated time to participate in the Competition Programming however there are going to be rules you must follow if you want to do the extra work that will be on the comp board. Rules: 1. You must first complete the regular workout of the day with a class to do any part of the comp programming. This is not up for debate. Everyone who wants to do the extra programming must first do the regular workout with a class, not on their own before doing ANY PART of the comp program. 2. Teens, kids, and Yoga classes may not use this space for extra work. It is only for regular CrossFit clients. You must also be a member of Coast Range CrossFit. This is just to keep everyone safe. 3. There cannot be any other class (kids, teens) going on, on the other side of the gym. It must be empty. Also regular classes take priority, so if we need to use that side for ANY reason you must wait and be out of the way of the regular class. 4. There will not be an instructor to help you with lifts, movements, etc. Please do not pull the coach away from the regular class to help you. 5. Be POLITE!!!! If the coach is about to explain the workout, is trying to get everyones attention, or needs quite to announce something..... this is not the time scream, drop weights, yell, bang things, climb the walls, or give a BATTLE CRY! Please understand that the regular class takes precedence and it is up to you to be aware of when they need quite. 6. BE SMART! If something is bothering you (shoulder, knee, hip, heart, feelings) extra work and volume is probably not what you need. This is why we require EVERYONE TO DO THE WOD FIRST before deciding to do the extra comp programming. This will usually let you know if extra work is a good or bad idea. 7. Equipment priority is to the class first. Wait until the regular class has gotten all the equipment they need before you do. If there isnt enough equipment for you after.... SORRY, but youll have to wait. Again.... the regular classes take priority! 8. You may only workout during normal operation hours. We wont open the gym for anyone outside of our regular class times. or stay after closing times. 9. Clean up after yourself. Do what my mom taught me, leave the place nicer then how you found it. 10. We are doing this to give everyone the opportunity to take their fitness to whatever level they want! You guys are our family and because of that we want everyone to be able to improve regardless of financial or time issues. It is our goal to have everyone a Coast Ranger. Not to have a gym divided as regular workout folks and Competition workout folks. We can all benefit from pushing each other to new levels, but in order to do this please respect this new opportunity and be smart! 11. Last thing.... You will notice on the programming that there will be a Green, Amber, and Red workout. There is a free app called HRV which connects to a polar heart rate monitor and measures your heart rythm. If done daily it will give you a color which dictates which workout you do each day. This is an amazing tool to keep you from overtrianing and I highly suggest everyone who thinks they want to participate in the comp programming uses this tool. If you dont use this tool you can still listen to your body to help dictate which programming you use.
Posted on: Sun, 08 Jun 2014 15:52:45 +0000
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