Welcome to fall. Hopefully the cooler temps come soon and lessen some humidity. Not that the workouts will be easier, but it will certainly feel that way a bit.
The big news this week was our announcement that we’ll be hosting Michele Letendre at the box on December 1st and 2nd. This is a very big get, and we’re very excited. Michele is the owner of Deka CrossFit in Quebec, and does the DekaComp Programming that we utilize. She also is the coach of this past year’s 2nd place finishes Patrick Vellner and Laura Horvath at The Games, along with being a 6 times Games competitor herself. Currently she is programming for Wodapalooza, arguably the 2nd biggest CrossFit competition after The Games. More details on the clinic will be shared as I get them, but I just couldn’t wait to share the news. Each day will be filled with discussions, hands on teaching in all CrossFit movements, and workouts as well. Truly this will be something you won’t want to miss to be coached by the best of the best!
Speaking of clinics, maybe a full day isn’t your jam, but still want to learn from the best….October 7th and 21st we will again host Eric Hoeckberg for two weightlifting seminars. The first will be the snatch and the following will be the clean and jerk, with a more specific focus on the jerk and overhead portion of that lift. Email Nick or reserve on FB to claim your spot, or sign up at the box at the front desk We’re limiting it to 15 people, as this is an interactive clinic where you will lift often. $40 each or $70 if you do both. If you haven’t worked with Eric before, it’s truly a treat. He is an expert for sure, and knowledge bombs will be dropped the entire clinic!
Our Teen Girls Program is back for our second session. Session one was truly incredible! The girls loved it, gained confidence, and learned so much. We start up Monday October 15th. It’s an 8 week program that meets Mondays and Wednesdays, 3:30 to 4:45. Spread the word, it truly is an amazing program that combines fitness and life skills. Cost is $600 for the 8 week program, and can be paid in installments. Reach out to me or Coach Marni or Susie Sutton for details and to reserve your spot. Teens who bring a friend will get a 10% discount.
The CrossFit Team Series started this past week. Myself and Alex have a team, as do Brad Coates and Dave Bock. So far, some tough workouts for sure. This is like The Open, but you pick a partner.
Also, I personally am signed up for the online competition, Wodapalooza. This is another huge online competition that qualifies people for the big Wodapalooza (and that is programmed by Michele Letendre) event in Florida in early 2019. This is going to be one of the new ways to qualify for the games. I’d love to have other people sign up and do the workouts with me on the weekends. Just another way to test yourself and push yourself with a challenge and see where you stack up. www.wodapalooza.com
As for programming this week, some heavy back squats again, and a weightlifting complex. Also a new movement that just by the name of, you know won’t be easy: THE DEVIL’S PRESS!! This will be our last “heavy” week before a de-load week to start October, and then some re-tests of our lifts we’ve been working on.
This month, our monthly challenge is on vacation… October we’ll come back with vigor! In the meantime, here’s a challenge, try a new sport or activity that gets you moving. I hiked this past weekend for the first time, and joined a soccer team (I’ve never played soccer).
Rockbot is the new official music player for CFS now. What’s unique about it is you as members get to pick what is played. First step is download the app, then check in when at CFS, then request the songs you’d like to hear during your class.
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!
- Pull-up work; burpees and power cleans
- Heavy back squats; AMRAP with sprints, wall balls, and kettlebells
- Lifting complex with barbells, KB, or DBs; toes to bar and bar muscle-up metcon
- Snatches; metcon with a new movement – Devil’s Presses!
- Front squats; deadlift and box jump intervals
- Push press; rowing and overhead squat metcon