January 6th 2010: Wednesday
You have 10 minutes to find your 1 rep max
Alternate rest periods 30sec and 60sec
This video shows a few fundamental flaws in technique. I can see that more than one person has an improper grip width for the hang power snatch. I also see lazy mule kicks with feet barley coming off the ground. We need to work on not getting careless with our technique when fatigue sets in.
New Gym Guidelines:
ELM CITY CROSSFIT will now require that all guest visits/intro sessions be “by appointment only.” We have decided to move in this direction in order to provide the best possible service to our athletes.
We have watched as our long standing members (almost 5 month for most of you) have reached new levels of athletic potential. From a coaches stand point it is not safe for new untrained members to take part in our “main” WODs.
For the new 2010 ECC athletes, we will require the Foundation Concepts Course Sessions 1-6 be completed before entering into a main WOD. This will help create a better understanding of not only technique and ECC expectations, but also help lessen the gap between rookie and veteran CFer.
For those athletes that joined in late 2009, ECC will wave this course but you do have the option to attend.
60 Day Fit Challenge:
If you want to do this let us know via Email, by Jan 1, 2009. Please see below. Challenge will begin on the 11th with a mandatory meeting on the 10th (time TBD).
8 weeks long
1 hour Meeting on rules a week before the begins
Eating is Paleo
Cost is $10.00 (cash) to be put into a kitty
The kitty is divided in 2 for a FEMALE winner and a MALE winner (if it’s a small group, just have 1 winner)
In order to win, Food Logs must be maintained and submitted (maybe someone can create a private FB group)
All of the lean meat, fish, seafood, eggs you can eat
All of the non starchy vegetables you can eat
Plenty of fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No dairy products (eggs are meat)
No processed foods – make it yourself!
No artificial sweeteners.
“Before” pictures taken: front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top
“After” pictures taken within 2 days of the finish of the Challenge, no exceptions
Trainers pick the top 5 men and top 5 women whose body composition changed the most (based on pictures only)
The pictures taken are PRIVATE. The pictures of the top 3-5 men and top 3-5 women will be viewed on paper at the gym to determine the winners
After coaches select finalists, Participants vote on the to determine the winner(s)
I would like people to take pictures because the photo doesn't lie. The visual changes that happen over time will not only be "scale" based. What is someone is already lean and they have a goal to train hard, eat clean, and move weight? In two months the body will look much different and may only be +/- 2 pounds.
The pictures are private and if you want to take them at home with your camera go ahead. But to be a finalist you need to submit photos (Thanks to Seattle Level 4 for the guidelines)