Virtuosity
Before I get into the many events we have planned, I wanted to talk about virtuosity. Every now and then it is good to go back to the basics. We are going to spend some time at the gym teaching and training basic movements over the summer. It is very easy to slide into non-ideal habits in the effort to go faster. Usually, when this happens, form degrades and the potential for injury increases. It is important to recognize that the efficacy and efficiency of functional movements is using correct form. But, in the essence of improvement, we have a tendency to take short cuts. As in the squat - the depth gets shorter, the shoulders move out of the frontal plane and weight is transferred to the balls of the feet. These tendencies are an effort to get faster but they spoil the virtuosity of the movement and the intent of the work. So, it is good to be intentional on making sure that we are not cutting corners and not finding short cuts .
June Macombie
This month's Macombie "Not the Same Man" goes to Tony A. You can read Tony's story below:
"I am a Michigan Army National Guardsman, and a local fire fighter. Last year I enrolled in the Officer Candidate School (OCS) program. The OCS program is a physically and mentally tough program that prepares soldiers to become leaders in our nation's military. Because I lead an active lifestyle, I figured the OCS program would not be overly challenging - I was wrong.
"In January of this year, I went to Phase 0 - also know as 'Hell Week'. Passing Phase 0 is necessary to become an official Office Candidate. The physical demands were like nothing I have ever experienced before, and this is coming from someone who went through Macomb's Fire Academy and graduated top of the class. I did not quit the program, but was told my physical condition was not good enough to proceed in the program. I was given just one more chance to pass Phase 0 this May.
"I came to CrossFit Macomb in January, immediately after Phase 0. I found your program to be intense, yet scalable. I was pushed, but not so much that form took a backseat. I went home sore and exhausted, and that was exactly what I needed.
"I recently came home from my second attempt at Phase 0, and this time the results were completely different. I had OCS Cadre tell me that they could not believe I was the same person from January. I had a 50 percent increase in pushups and situps and my two mile run went from 16 and a half minutes to 14 and a half minutes. More importantly, when we get smoked (punished) and the cadre has us lifting tractor tires or logs above our heads, I have enough energy to get through it and I recover very fast. I went from being a hot mess, to the head of the pack - all in less than four months.
"The Crossfit program works. I can recommend it to anyone regardless of age and shape because of it's scalability. If you want to change your life, Crossfit is definitely a tool for the job."
Tony's story is a great one because it shows how the right stimulus matched with determination can completely change a person's ability to accomplish their goals. Keep up the great work Tony! I am honored to play a small part in your story.
Whirlyball
A couple of months ago, I purchased a Groupon for Whirlyball at Joe Dumars Fieldhouse. We are planning on using this next weekend. Whirlyball is a mix between bumper cars and lacrosse. If you are in interested it is $10 per person. There are only 11 slots available and sign up is in the gym. Get you name on the sign up before it fills up.
CFM BBQ
The next Friday night BBQ is planned for June 29th. So mark your calendar as details will be posted at the gym soon.
Beach WOD
We are planning a CFM Beach WOD. On July 4th we will be closed on the 4th at the box, but we will still be having a WOD. We are going to meet up at 11 am and do a WOD at Fort Gratiot Beach in Port Huron off of Metcaff Road. After the WOD we will BBQ and hang out at the beach for the day. At the end of the day, we will head into St. Clair and watch the fireworks on the Boardwalk at 9 pm. So come for any of the events on the 4th. WOD at 11 am. Cookout at noon. Fireworks at 9 pm.
The CrossFit Games
The culmination of the blood sweat and hard work of CrossFitters around the world are
coming together for the CrossFit Games in July. If you were lucky enough to get a ticket to watch the events in Carson, CA then you are among the few as tickets have already sold out for this event. Otherwise, the events should be televised again this year. This year is expected to be even better then the last.
Running Clinic
We are also planning a Running Clinic with Dr. Kehres. Details are still being worked out but the clinic will be in late July or early August.
Upcoming Events
Mark your calendar for these upcoming events.
June 16th (tentative) - Whirlyball at Joe Dumars
June 29th - CFM BBQ
July 4th - Beach WOD at Fort Gratiot Beach
July 13th - CrossFit Games
Running Clinic
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