Thursday, 03 March, 2011

Warm-up-

hollow-rock practice. Then, three sets of a 5-way barbell complex consisting of deadlift, hang-clean, front-squat, press, and push-jerk. 3-5 reps of each movement, gradually increasing weight to something like 75% of work weight.

Workout-

As many rounds as possible in 10 minutes of:

135 pounds, ground to overhead, 5 reps

5 Wall-climbs

Cool-down-

instructor-led cool-down stretches.

We have some exciting announcements to make! We have launched a lot more classes and special workshops for you to attend so please read everything below and sign up now!

YOGA- Our Yoga classes will begin Next week starting on Monday the 7th! These classes will meet on Monday and Wednesday at 5:45pm, and Friday at 10:00am. The first two weeks will be a beginners on-ramp and will cover all the basics you will need to learn for Ashtanga Yoga. These two weeks will be free, meaning they won't count towards your weekly membership limit. We also have a payment option for Non-CrossFit HSV athletes, so let us know if you have a friend or family member who is interested. Sign up on MBO now!

WOMEN'S SELF DEFENSE- We are launching a WSF class that will meet weekly like a regular CrossFit class. It will have two instructors, Lesha Springs, an original CFHSV member and United states Probation officer, and Russell Berger, and will be a very practical, effective, and efficient way to improve your ability to physically and mentally defend yourself from an attacker. The class will include everything from situational awareness training to combative drills, weapons training, and Crossfit-style fight workouts. The class will meet at 6:30pm on Tuesday evenings for the first four weeks, beginning the 15th of March, and will be free for this time. After that, we will teach both a 6:30pm on Tuesdays, and a 6:00pm on Sundays. Sign-up on MBO now!

WORKSHOPS- We have been offering workshops periodically on Saturdays free to our members. These workshops have been one of the most successful and educational classes we teach, but because they aren't part of our regular schedule we have been limited in our ability to host them often or regularly. That is all changing! We are now going to treat ALL workshops (cooking, pull-ups, westside-barbell, muscle-up, snatch etc.) as regular classes that count towards your weekly membership limit. At first, this might sound like you are losing out on an opportunity, but because the classes have been free until now, we haven't been able to have them often. Now we plan on having workshops EVERY week, with lots of options for mid-week and week-night workshops for those of you who can't make saturdays. I essence, now you pay 7 or 8 dollars (depending on your membership level) for something non-CFHSV members would pay 50$ for!

****(just a side note, because the Cooking workshop was scheduled before this, it will still be free in that it won't go towards one of your days!)

Here is a list of the upcoming workshops in March. These are now in MBO under "classes" just like your regular daily CrossFit classes so find them on the calendar and sign up now!

• Pull-up Workshop- for those of you who want one but need help or want to get better at linking them in WODs- The first is on Sunday the 6th at 1:30pm, and the second is on Thursday the 10th at 5:00pm.

• Cooking Workshop with Robert Simmons (dinner for two theme) - on Friday the 11th at 5:30pm

• Strong-man Workshop- learn to shoulder and train with Atlas stones, heavy tires, and other strong-man training techniques - Tuesday the 15th at 4:30pm

• ****POSE running clinic- get better running form and some video-feeback with your coach in this 1 hour running clinic on Tuesday the 22nd at 4:30pm

• Weak-link Workshop- Hate handstands? Frustrated with your squat? Get an individual training plan, at-home drills and exercises, and coaching advice on how to overcome your favorite goat- Tuesday the 29th at 6:30pm