Tuesday 2010 02 02

Skill:

• Thrusters or Deadlifts: 2 – 3 – 3 – 3 – 3 – 3

WOD:

• 5 Push Press (95#/63#)
• 7 Dedlifts (225#/150#)
• 21 Double Unders

5 rounds for time

 

 

 

 

 

 

 

 

BatGirl Doing Push Presses!! Hey maybe she will join our coaches in sleeping like Bats later.

Several notes for today:

1. We will no longer have visitors during the week. Now that the On-Ramp will no longer be on Saturdays, visitors can come by Saturday to Open Gym, from 9:00 am to 1:00 pm. Visitors are only allowed to come once per quarter. Anything more than that, they must sign up for the On-Ramp. This is to eliminate trying to teach some one for one day, and they might no be sure if they actually want to join, and so it takes away from the athletes who are already here and have gone through the On-Ramp. Please make sure that we try to remember this when inviting friends or family members as visitors.

2. I will try to explain the $200 On-Ramp fee and the monthly membership for ALL who did not take advantage of the $80. This is for future reference when you are explaining to friends and family about CrossFit and our BOX, because I have had lots of calls from individuals and they ask about the fees, and why it is the way it is.

• First, you all know what the training entitles, right? No other gym will give you this kind of training. All the training and preparation for the actual CrossFit classes is intense and is essential for your progress. New members, will be getting personal training for much less than at a regular gym and of better quality.
• Second, when they sign up at a GLOBO gym, as we call them, they have to pay a membership fee, with a contract from one to 3 years. If you know a lot about about fitness then you might get lucky and get a good work out once in a while and maybe some results. If you don’t know anything about fitness you can just walk around the gym, try to mimic others, who are usually talking to their buddies, watching themselves in the mirror, or texting while resting between sets. SOOO if you want to get a trainer to try to help you, even though they get their routines from muscle and fitness Mags, they will charge you any where between 35 to 50 an hour AND they teach you nothing. You will do the same routine day in and day out. You might get some reults, but it will take 3 to 6 months, and well you have to pay over $3000 just to learn, NOTHING.
• In our BOX or any BOX in the world, COACHES are in love with CrossFit, they have paid thousands of dollars to get some real training by real coaches, who have years of experience. They will be with you at all times, from the day you come to our/their BOX and then even bother you while you at work, home, or school; telling you stories of their boring life to motivate you, like in these BLOGS….lol. Coaches are always trying to be creative, improve themselves in order to help you improve. They care about your health and fitness, and not your money or sales. The only numbers we care about, is your PRs. Or how fast you can do FRAN. Besides that, we don’t care how many people we have per class or total. We don’t promote or advertise, because we waste our time and money, thinking about you, your health, and your technique. Coaches help each other, whether they are in the same BOX or they live accross the country or even the World.
• At our BOX and around the World, we create families. We have fun and we become friends. We bbq together on the weekend, while making our BOX look better. We welcome athletes suggestions and we enforce positive attitutes. We don’t modify things for you because we feel sorry for you or want you to do something, but we modify because we want you to actually learn and do things correctly, so that YOU can get better everyday. We are gonna push you, not so that you can just stay with u s, but because we believe that you CAN do anything and everything. YOU, the member, the ATHLETE…..ARE CrossFit.
• AND LASTLY, THIS IS NOT LIKE P90X, INSANITY, H.I.T., BOOT CAMPS, or any other cool fitness FAD or trend out there. we are CROSSFIT!!!!!

             SOOO, this is the way the cookie crumbles!!!

3. The rules will be posted this week around the BOX, and you must read them and adhere to them. Violation of rules can be as much as removal from BOX with full refund of the present month. Rules are made to follow and keep order. We distinguish ourselves from other fitness centers and/or gyms, and want to create a healthy fun enviroment. The only Cockiness and/or attitute is from ME and that is it. (LOL) You will learn, train hard, and like the tortorous WODs that I come up with, or that I borrow from friends of other BOXes. So far I am happy with all athletes, except a few questionable ones, but I hope that they get on board quick or this train will go on by with out them. I hope that everyone is enjoying themselves, we have alot more to cover and to do. we haven’t even touched the tip of the Iceberg in CrossFit, this is all technique and endurance, just to get you ready for WODs like Fran, Murph, Karen, and other fun WODs.

Hope to see you all this week. Keep your head up and DON’T GIVE UP, WITH OUT EVEN TRYING SOMETHING FIRST.

 

Ranger-CrossFit: “The Valley’s Leading Experts in Health, Sports, and Elite Fitness”

Rangers Lead The Way!!!