New 6 week cycle begins today!
In-House Throwdown: May 11, 2013
WOD#2: 10 minute clock: 2 back squat + 1 shoulder-overhead
WOD#3: 5 handstand pushups, 10 burpee vertical jump, 15 pullups, 20 box jumps/steps, 25kettlebell swings, 30 sit-ups, 35 double unders, 500 meter row, then back down to 5 handstand pushups
9am. In House Throwdown! Come participate or root on your fellow HCF peeps as they battle it out for bragging rights, and a FREE massage from Monica! 3 different WODs to test your fitness! Scaled and Rx categories! Check it out!
11am. Portico Church Btown @ Pour house cafe. Come join a good group of people for Sunday morning worship.
2:30pm. Yoga with Ellie @ HCF! Is your mom in town and need to give her the gift of better movement? Bring her along to Ellies Yoga session for some body and mind cleansing time!
4pm. Week 2 CrossFit Endurance Class. Perfecting running technique to increase efficiency and speed and decrease injury and fatigue!
*scale to 100,200,400m. runs or rowing if needed.
Make sure to stay updated on our Events Calendar for all community events both inside & outside the gym!
Register ASAP to make sure you get a shirt!
Veteran and Business Sponsorships are still available, check it out!
Welcome to the HCF Coaches Corner! Each Sunday one of the HCF coaches will make a blog post to talk about whatever they have on their minds to share with the community!
By Coach Jenna
“When you’re in a Slump,
you’re not in for much fun.
is not easily done.”
- Dr. Seuss. Oh, the Places You’ll Go!
Everyone, at some point in life, will have endured a slump. The person standing next to you may be in a slump right now. Slumps will appear in a variety of ways with a variety of feelings for any length of time. We could all agree, however, when you’re in a slump, un-slumping is not easily done.
Back in high school, I had a tiny realization that turned into a large overhaul of how I saw life: You can either change what’s happening in the present or you can’t. What I realized, is we can change a lot of things. Changing the way I thought and how I reacted to events is how I helped my way out of slumps.Getting out of your training slump depends on who you are and why you’re in the slump. But, we know deep down what to do, and we just need some tough lovin’.
Getting out of the food slump:You are 100% responsible for the food you put in your mouth. I’ve heard all kinds of excuses about your kids, husband, social gatherings, traveling, and more. You are in TOTAL control. If you want progress, eat better. If you don’t want progress, don’t eat better. We’re not judgmental when you make your choice and own it. If you want to get out of that slump and do something about it, Join the 6-week Paleo Challenge this July 7!Getting out of the attendance slumpThere are people in the gym who do unbelievable things to make sure they get to CrossFit. These people have kids just like you and work all day just like you. Sometimes they are tired and make tricky situations work, but they want progress; that’s all. If you choose dinner with family, then that’s what you choose; with this, you also choose to maintain your fitness. When you look over at someone getting a PR you cannot be jealous because you’ve chosen to maintain. If your a mom that wants to get out of that slump, then 1 day a week is Dinner with Daddy! If your someone who just needs nudge, join a CrossFit competition to hold yourself accountable to attendance!!Getting out of the PR slump plus preventing injuryYou may already be that hard worker, doing your nutrition right, but still want more PRs. When you improve flexibility and movement, you will have more efficiency within cardio workouts and gain more strength in your lifts. If a coach has told you to do a specific mobility piece everyday, it’s because you’ll probably PR and prevent injury if it’s fixed. Did you know, 98% of “injuries” occur because of inflexibility and poor movement? Get out of that slump. Ask a coach what you can work on, then come 10 minutes early and stay 10 minutes late for mobility, OR see Dr. Pribble for help! He can help pin-point your tough issues.Happy Wodding!
By Coach Burgener