The second pillar of CrossFit is "Constantly Varied" which has connotations to be ready for anything. Physically that means that your body is ready to be tested and a prepared to handle the challenge at hand. Whether that means running a 10k or lifting your body weight overhead. We do this by changing the stimulus on the body; never letting it get comfortable with the demand so that when the time comes we are ready.
So we train our bodies but it is also a good idea to give ourselves the best chance to succeed by having certain items in a CrossFit Bag. Below is a list of potential items to put in a CrossFit Bag
Tape (or gloves) to cover your hands or wrists to avoid pesky tears
Rope climbing shoes (or shoes you don't mind to get torn or wet)
Jump Rope, having your own jump is invaluable especially when learning double-unders
Hair-ties (for those of you with longer hair)
Long socks for rope climbing or a lot of Sumo-Deadlift High pulls.
Water bottle to stay hydrated
Log book to record your times and personal records.
With cold weather quickly approaching there are a couple of things to keep in mind at CFM this winter. First we will continue to run outside. Second it may be chilly inside CFM. Third we don't change our programming just because the weather gets cold and nasty. With this in mind, I want to remind everyone to add a few things to their CrossFit bag. Pack layers. It may be cold at first but once you warm up you may want to be able to take off a layer. Keep a pair of hat and gloves in your bag in case we take the workout outside. Also, remember to keep a spare shirt to change out of if the one you are wearing is drenched in sweat (yes, you will still sweat in the middle of winter). It is not good to wear a wet shirt out when you are driving home.
Last thing to remember is to please make sure you don't leave these items laying around the gym. They will get dated, put on the lost and found table, and given to charity after a month.
Battle of the Boxes
On November 9th, CrossFit Transformation will be holding its annual Battle of the Boxes event. Please come and cheer on your CFM athletes, Rhyan, Mitchell, Kyle, Shannon, Kelsey, and Brittany. The battle of the boxes will be from 8AM to 5PM at MotorCity CrossFit, 8200 Irving, Sterling Heights, MI.
November Macombie
This month, the Macombie for the "'I think I'm gonna Puke'" award goes to Kyle S. And usually he's right. If you have every had the pleasure of counting Kyle's reps in a competition that is what he's saying. Kyle is constantly pushing himself and his limits. He as broken the 1,000-lb club for his CrossFit Total and working toward a 600-lb Deadlift. Kyle doesn't just have big muscles, he has a big heart, especially for his two girls. I love the fact that they come and watch him and then between classes he helps them do their own workout. Kyle is also firefighter in his spare time. Keep up the great work Kyle!
October PR Board
Last month we started a PR Board. We want you to celebrate your personal records (PR) so write them on this board. Below is the PR Board from last month.
New Trainer
We would like to welcome Trevor as CFM's newest trainer. Trevor has been going through our internship program over the past 4 months and has done very well in picking up responsibilities and leading classes. Please laugh at Trevor's corny jokes to help him transition into a trainer and make him feel comfortable leading classes.
On Ramp
The next On Ramp will be in November starting on the 5th. If you are new to CrossFit this is a perfect opportunity to learn the fundamentals as well as get a well-rounded approach to health, fitness, and nutrition. The classes will be held for three weeks on Tuesday and Thursday at 5:00 pm. The dates and times are below.
November 5th, Tuesday, 5:00 pm
November 7th, Thursday, 5:00 pm
November 12th, Tuesday, 5:00 pm
November 14th, Thursday, 5:00 pm
November 19th, Tuesday, 5:00 pm
Upcoming Events
November 5th: On Ramp begins, 5PM
November 9th: Battle of the Boxes, 8AM to 5PM
November 28th: Thanksgiving, NO CLASSES
December 7th: 1000th WOD, 9AM
December 25th: Christmas, NO CLASSES
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