Great work this week on some PRs on our lifts, and for many people, it was their first time trying these lifts, and seeing how much they improved in one class was a true testament to those athletes’ abilities, as well as our coaches’.
We officially welcome Coach Erika to our team this week, and she’ll be coaching Monday at 8:30 am to start. If you haven’t met her yet, her positive attitude and smile is infectious. She is a great coach and strong athlete that we are super stoked to have at CFS.
Speaking of coaches, Coach Einar will coach his final class at CFS on Saturday October 21st. As many of you know, he is opening his own box in Durham soon, and needs to focus 100% on those efforts. We wish him all the best, thank him for his great coaching, and he will be missed for sure.
This week we’ll continue our Wendler strength cycle, focusing on 3 lifts: overhead squats, cleans, and hang power snatches. Some great PRs to kick off the cycle, and more to come as we improve those lifts. Remember, the percentages used this week and for the cycle are off of 90% of your 1 rep max that you just established. So for example, if your max was 100 pounds, 90% of that is 90 pounds. Then if the rep scheme calls for 65%, you’re taking 65% of the 90 pounds. Get it? Your coaches can help explain too if you’re confused.
Our monthly challenge of most meters rowed is off to a great start. I love the enthusiasm and effort of people rowing before and after classes. It will improve your fitness fast. Remember meters during a workout do not count. Record your name and total meters on the left side of the chalk board. Make sure to update each time you add more meters. Coach Marni is leading the pack, but many right behind her.
We’ll be kicking off our Nutrition Program very soon. This will be led by Meredith and Kelly Patterson, two certified Dietitians, and will be an all encompassing program to meet all your nutrition needs. Get all the details by clicking here. It will kick off with a challenge right before the holiday season, where we all know eating can be more of a challenge with parties and events. Remember, you’re at the gym just 1 hour a day, what you do the rest of the 23 hours and how you eat is just as important, if not more so, and this program will help you reach those health goals by focusing on that area of your health and life as well. What is unique about this nutrition program, is it is designed not just for members, but anyone can participate.
Next Saturday, October 14th we will be running the Kids Obstacle Course for the Pittsboro Elementary Monster Dash 5K. Adults and kids can run the 5K, and then after, the kids can try out the CrossFit themed obstacle course for a donation of your choice. All proceeds go to the school. This will be a fun event for sure and a great way to spread our community wings! Learn more and sign up by clicking here. I know many have already signed up, and we hope to see a big group there.
We are officially registered as a Barbells for Boobs team! T-shirts will be ordered, pre-order only, and a portion of the proceeds will be donated to Barbells for Boobs. We will be having this event on November 11th. This is a great fundraiser, and certainly has a special place for many of us this year. Buoy Bowls is confirmed for that day to be on-site. You can start fundraising if you’d like or just join our team right now, by going to this link and click here. Set up your page, and link it to CrossFit Surmount. I have set the goal for the box to be $2,000 (yes last week I said $1,000, but I know we can do 2k). With 90+ members, that’s just barely $20/member, and we should be able to crush that goal. As of tonight, we have $247 raised. Stay tuned for the shirt pre-order this week, and a big fundraising announcement from yours truly that I think you’ll all enjoy taking part in.
Are you wanting to get some extra work in with a coach, or work on a specific goal or skill? How about trying one of our new Skill Sessions we are offering. These are 30 or 60 minute sessions custom designed for you. We have recently had success with athletes focusing on pull-ups, getting their first chest to bar pull-ups, and decreasing the time it takes for them to reach their goals with these one-on-one sessions. If you too want to accelerate your progress, ask Nick or Meredith for more details. The cost is $35 for a half hour or $65 for an hour . Sign up for your first or next, session by clicking here
Follow us on Instagram @crossfit_surmount And please request to join the CFS Members group on Facebook if you are not in the group yet. Follow us there for great pictures, updates, and more!
- Cleans; AMRAP with toes to bar and dumbbell work; accessory work at the end on your own if time allows
- Hero WOD with deadlifts, thrusters, box jumps, and running
- Overhead squats; metcon with rowing, burpees, and max effort push presses; accessory work at the end on your own if time allows
- Distance run to cash in and out, plus some chest to bar pull-ups; squat snatches, and HSPUs
- Hang power snatches; metcon with hang power cleans, wall balls, and running
- Team Hero workout
- Endurance Sunday: Deadlift, clean, bench press in descending ladders