2014 June Newsletter

No Rep!
There are no two words more intimidating to the CrossFitter. "No rep" means that the movement you just completed did not meet the standard performance metrics and did not count toward the completion of the circuit. If you had an opportunity to watch the regionals these past few weeks you are familiar with the extent and devastation a "no rep" can reveal. Whether it is not hitting the target of a wall ball shot, or not breaking 90 degrees in a squat, or locking out your arms in an overhead press. The "no rep" means that despite your effort you did not meet the standards that every other athlete is performing.

The "No rep" is actually a great judge. Not just of athletic performance but of the athlete's character. That character is on display in how the athlete responds to the "no rep". You can witness one of three responses. The first response is usually the most distasteful. They argue. In their mind there is no way that they could be wrong; there is no way that they were wrong-only the standard is too strict. However, despite the rants and raves, the standard is there and un-persuaded. Usually this type of athlete will spend more time arguing and worrying about how that one "no rep" ruined the rest of the performance. Even worse is how they dwell on it. The second type of response to a "no rep" shows more resolve of the athlete but it is because they move and live on the edge of a good rep and a bad rep. They are obviously aware of the standards because they are trying to find shortcuts that barely eek by. So when the "no rep" is called the athlete is unfazed. The third type of response is more out of pure exhaustion. This type of athlete is trying their best to keep things together but slowly emptying the tank. They are giving 100% and just can't give any more. So when they get a "no rep" they stop. It is during this time the athlete stops, rests, and reflects on how to keep moving. This is often inspiring to watch. You know that deep down they are spent but can they garner enough to continue? Somehow they do and continue to move with purpose.
Um. Obviously I'm not just talking about CrossFit. One thing CrossFit has taught me more than anything else is how to deal with life. Every day I have the opportunity to tackle problems that effect my life. Too many times I don't handle them correctly and try blaming them on someone else. But CrossFit has taught me to rethink this. Most times it is better to stop, take a breath and figure out what I need to do to change the situation or change my approach. This outlook on adversity has definitely changed me and my character as much as it has changed me physically.


Schedule & ELEMENTS
Just a reminder of the new schedule we started last month.
5:45 AM on Monday, Wednesday, and Friday
9:00 AM on Monday, Tuesday, Wednesday, Thursday, and Friday
4:30 PM on Monday, Tuesday, Wednesday, Thursday, and Friday
5:30 PM on Monday, Tuesday, Wednesday, Thursday, and Friday
6:30 PM on Monday, Tuesday, Wednesday, Thursday, and Friday
7:30 PM on on Monday, Tuesday, Wednesday, and Thursday.
and
9:00 AM and 10:30 AM on Saturday

Also the ELEMENTS classes have been going very well.
The ELEMENTS class is on
Monday 5:30 PM & 7:30 PM
Tuesday 5:30 PM & 7:30 PM
Thursday 5:30 PM & 7:30 PM
Friday 5:30 PM

Remember you have to register for the ELEMENTS class because we are capping the class at 7 athletes.

Box to Box Throwdown
We had a great time with CrossFit 248 for out Box2Box Throwdown. After three grueling WODs we came out on top! We are trying to get another Throwdown setup for late July or early August.

June Macombie
This month the June Macombie for "Pregnant CrossFitter" goes to Mary. Mary is now 8 months pregnant. Mary has been very active even before she was pregnant. But has continued her fitness by scaling and modifying the WODs through her pregnancy. She has been scaling her weights that she lifts by 50% to 65% of what she was accustomed to and modifying body weight movements like sit-ups, burpees, and handstand push-ups.
Mary wanted to say the following about CrossFit and pregnancy.

"I think the mental for me was tougher than the physical--getting past the frustration of knowing what I knew I "could" actually do, just not at the moment. For anyone else trying to CrossFit while pregnant, one thing I'll say is don't get discouraged early on when things get tough--I remember being so annoyed when doing Wallballs, for example, caused me a great deal of pain only 3 months in, but that was temporary, and I can do them now without a problem (minus the whole out of breath thing....). I've learned to adjust and scale as time has gone by (with the help of our trainers!) so that it's become no big deal now. One thing I'll add is that I've definitely appreciated the encouragement of our entire CFM family, especially my husband with his dedication. [Although] I can't wait to start throwing some real weight around again and do some handstand push-ups, but until then, this last month should be interesting..."

Upcoming Events
June 21st: WOD with your Kid at Lenox Park
July 4th: NO 5:30 and 6:30 CLASSES
July 5th: Beach WOD at Fort Gratiot Park in Port Huron
July 25 - July 27th: 2014 CrossFit Games