Due to the weather, Mallory’s 4:30 class is cancelled.
The Monday Teens class will be cancelled. It looks like my flight won’t be in until later.
There will be a new 12:00 class at the Warehouse on Fridays. Registrations are open for the first class this Friday. See you there!
We’ve finished the 13 week Hatch Squat program and folks have seen some big improvements in lots of different things from their Front Squat and Back Squat (obviously), to their clean, press for some others lifts too (post yours to comments).
The reasoning for doing Hatch was that based on some testing in the summer. The gym was in general weaker in the clean, in the receiving position. Folks’ Power Clean was in general greater than folks’ Clean (read Squat Clean).
Now to clarify 1 thing at this point, NOT EVERYONE SHOULD BE EVEN TRYING TO CLEAN (read Squat Clean)! If you don’t have the flexibility to receive the bar with high elbows in the bottom of a front squat, or the strength to catch it there (i.e.. your Front squat is great than your power clean), then you should not be trying to catch it there!
‘Fran’ is the 1st part of this wave of testing. You’ll see her again (sorry Mark you can’t dump her that easily), as we see if you can change your best time by either 1) improving your squat 2) improving your overhead poistion and technical parts of Thruster and pull-ups 3) is it your engine that is limiting you.
If it was ’1′, it hopefully improved. If it’s ’2′ hopefully the next 2 months of training will improve it. Their will be some Technical, sign-up sessions commencing soon. These Workshop style classes will only be held Downtown and class size will be limited.
You’ll see a couple more TEST DAYS over the next 2 weeks as we enter our next phase of training. We’ve finished laying down some general strength (especially squatting capacity), next is a Technical Phase.
Registration for the next Fundamentals course is now open. Classes will be on Saturday mornings 11:00 am to 12:00 pm, Mondays 6:15 pm to 7:15 pm, Thursdays 5:30 to 6:30 pm. The Monday and Thursday classes will be held at 49 Pownal Street with the Saturdays being at the Royalty Centre location.
The first class will be this Saturday (November 16th) at the Royalty Centre (40 Enman Crescent in the PEI Taekwondo space in the back of the building).
Class size is limited so register as soon as possible by dropping off cash or a cheque for $285 made out to CrossFit PEI at Dave’s office (Bodyworks, 228 Grafton St.), during regular office hours (8:30 to 4pm).
Mike and Dave
We have changed the schedule to allow for people to get to the Remembrance Day ceremonies at 11:00.
To honour our fallen heroes, we usually do a hero workout on Remembrance Day. Depending on numbers this may be done as a team.
The classes will be at Enman and the times will be:
9:00 Mike I
There will also be a Teens class later in the day at 3:00.
It’s a long weekend and if you’d like to build something (football not on and the kids climbing the walls), 2 lifting platforms are going to be assembled at the WareHouse this weekend, Saturday 3-4:30, Sunday 10-noon and Monday 12′ish (after Rememberance Day ceremonies) or 12:15. There will be some lifting on Monday on them too is the plan.
PS: if you do drop by and have a cordless drill and drill bits its good idea to bring it with you, only 10 lbs of screw to go into the 10 pieces of plywood, 44 pieces of 2″ X 4″, 2 horse mats, 600′ of carpet underlay!
We are going to try adding two classes to the Friday night schedule. Instead of a 5:30 class, there will now be a 5:00 and a 6:00 class.
To effectively balance the load we have set it up as a “sign up” class. If one fills up and you really can’t make the other just send me an email to let me know.
We have set it up for the next three weeks to see how it works … as such, please let us know what you think.