11/6/18

Nutrition Challenge

• We are off to a great start! As of Sunday Team Steph has a slight lead over Teams Grise and Jonas(tied for 2nd) but we still have a long way to go! Thanks to everyone for your hard work and dedication!

What’s Happening?

• Kettlebell Kitchen is a local meal service that will be stopping by the gym today(11/6) to educate us on their products and provide some delicious samples!

• This Saturday: 11/10 the gym will close after the 9am class, for some continuing education for our coaches.

• This Sunday 11/11: we will have Open Gym from 10a-12P and then the Women’s Wellness Seminar from 1-4P

• We will be collecting food for a Thanksgiving Food Drive, more info and a shopping checklist to come on that!

Programming

• We have received great feedback on the new programming and have decided to continue with it. Thanks for working with us as we try to continue to improve.

• If you’re looking for accessory programming to help with your specific goals let us know! Our coaches are knowledgeable and able to write programs that supplement the class, while meeting your individual needs as an athlete.

10/30/18

Nutrition Challenge

• We are quickly approaching the start of our Nutrition Challenge (11/1), click here to get signed up: https://app.wodifyrise.com/Event/Event.aspx?u=last60challengebykg3nutrition

• On 10/31 we will send out a questionnaire that will allow us to calculate individual macros for each participant.

• On 11/1 we will choose Teams and assign each team a coach

• From 11/1 to 12/31 you will accumulate points in the Wodify Rise app by completing tasks(attending CF class, taking pictures of your food etc….)

• Team with the most points wins!

What’s Happening

• 10/31: No Zone class @6PM

• 11/3: Paintball at Potters Ranch, see Heidi Ferguson for details

• 11/4: Sunday Open Gym 10A-12P, Followed by Parent/Kids Class @12PM

Technique

• Who cares about the technique of my Air Squat? Today we are spending a good amount of time working to improve our technique in the Air Squat. Certainly not the most sexy movement in CrossFit, but it is foundational to so many other movements (wallballs/thrusters/snatch/clean) that it is worth taking the time to perfect. Here is quick video from Chuck Carswell (AMAZING CF Coach) about technique as it relates to performance.

• https://journal.crossfit.com/article/technique-l1

10/23: In House Teams and Nutrition Challenge Info

Last 60 Nutrition Challenge by KG3 Nutrition

60 Day Team Nutrition Challenge

• What the What? A team nutrition challenge?

  • That’s right!  Once all participants are signed up we will arrange them into teams (number of team members per team depends on number of signups) AND assign a coach to that team!  That’s right, the coaches are doing the challenge too, and their points count to the team also!

  • We will be utilizing the Wodify Rise app to record key metrics, tasks during the challenge.  Doing those thing will earn you points, and give you a place on the leaderboard. Weekly we will add up the points for each team and send out a team leaderboard.  Example: Kyle, Nathan, Jackie, and Devyn are on Coach Zach’s team and they have 203/150/220/195 points respectively, for a total of 768pts plus Coach Zachs 200pts gives them a team total of 968pts.  Which will then give them a placing on the Team Leaderboard.

  • So how do I win?  You don’t!  Your Team does!  The winning team will all win prizes, and maybe a little something extra for the Top Point Scorer and Coach!

• Why?

  • We decided to try the team format so we could assign people to a coach that could help guide them through the process, and keep them accountable.  And we love team challenges!

• When?

  • Starting November 1st, 2018.  Ending December 31st, 2018.

  • Signups will Open October 22, 2018 and close October 31, 2018.

• How Much?

  • $50 plus taxes and fees (less than $1/day)

• Sign Me Up!

  • Head to: last60challengebykg3nutrition.wodifyrise.com to buy your ticket today!

In House Teams

RX Teams:

• Adin/Steph

• Dillon/Karley

• Zach W/Morgan Z

• Jack H/Leah C

• Nathan P/Niki Howard

• Matt C/Jodie W

• Brandon B/Kelsey

• Dan T/Kaylee

• Jonas/Meredith

• Tony L/Cait

• Andy/Bailee

• Cory/Katie M

• Josh E/Liz

• Todd/ Kate G

Scaled Teams

• Ashley/Vernon

• Digger/Heidi

• David/Laura P

• Jeff/Lindsay C

• Laura T/Courtney P

• Gina O/Carrie

• Morgan F/Maureen

• Maura/Cassie P

• Sara W/Shelby

10/16/18

Current Events

• Zone Class Sunday 10/21@9AM. If you have a friend that’s not a member, they can sign up for a drop in online at ftwrightcrossfit.wodify.com and use the code “SUNDAYFUNDAY” for $5 off!

• Halloween In-House Competition 10/27, 8am-12pm(at the latest) Sign up sheet is on the coaches desk, along with some FAQs. Deadline to Signup is 10/21.

• Kids Day Camp: 10/28 (9A-12P) ages 7 and up

• Kids Class with Costumes: 10/30

• Last 60 Nutrition Challenge: Traditionally the last 60 days of the year are the hardest nutrition wise, with Thanksgiving and Christmas. This year we are going against that trend and doing a challenge to finish 2018 strong, and start 2019 on the right foot. More info to come on this next week.

• Women’s Wellness Summit: 11/11, 1PM-4PM

What the, What?

• You may have noticed a small change in our class structure the last few days. Here’s a brief video of why we made that change, and what it means for you!

As always I welcome your feedback, shoot me an email at: info@ftwrightcrossfit.com

Wanna get strong this Winter?

• Coach Zach is offering personalized weightlifting programming tailored to your numbers, and to your goals!

• What’s it look like? The programming is 3 days/week to be added in addition to the regular CrossFit class programming. Because it is individualized it will be specific to your numbers, and to your goals!

• Interested? Reach out to Zach at zachwatts42@gmail.com for pricing and details

10/9/18

What’s going on?

• Keeneland Trip: 10/13, see Heidi Ferguson for details

• Parent Kids Class: 10/14 @12PM

• Sunday Zone Class: 10/21 @9AM

• Halloween In-House Comp, 10/27, roughly scheduled 8AM-12PM but we will do our best to finish early. Sign up is on the Coaches Desk with a FAQ Guide. You sign up, I pick the teams, we all have fun.

• Kids Class with Costumes: 10/30

• Last 60 Nutrition Challenge: Traditionally the last 60 days of the year are the hardest nutrition wise, with Thanksgiving and Christmas. This year we are going against that trend and doing a challenge to finish 2018 strong, and start 2019 on the right foot. More info to come on this next week.

Snatch Technique

• Here are some great tips and corrective exercises from the legendary coach Mike Burgener https://www.instagram.com/p/BnotBwKjSxd/?hl=en&taken-by=crossfit_weightlifting

Survey Results

1. How Would you rate the cleanliness of the gym?

   • Average: 4.79 out of 5

   • Really happy to see this, as we devote a lot of time, resources, and take a lot of pride in the cleanliness of the gym.  

2. How would you rate the Safety of the gym?

   • Average: 4.83 out of 5

   • There were a few comments regarding kids running around during classes, but more on that later.

3. How would you rate the coaching staff?

   • Average: 4.87 out of 5

   • Happy to see this, as all of our coaches have 3+ years of experience.

4. How would you rate the quality of instruction?

   • Average: 4.78 out of 5

   • There were a few comments about more gymnastics and weightlifting instruction.  We will take these under advisement, and plan to have our own instruction for coaching these movements at our next coaches meeting.

5. Which of these best describes your Goals?

   • Lose weight and tone muscle

     -47.47%

   • General Health and Wellness

     40.40%

   • To compete in CrossFit

     4.04%

   • Other (please specify)

     8.08%

   • Most of the “Other” were combinations of the other 3.

6. What would you like to see more of?

   • Nutrition Challenges

     23.96%

   • In-House Competitions

     15.63%

   • Social Gatherings

     8.33%

   • Free Seminars (Strength, Competitor, etc...)

     25.00%

   • Hill Runs

     4.17%

   • Other (please specify)

     22.92%

   • Again most of the “other” responses were “more of everything, except hill runs”

   • The top 2 responses were subject specific seminars, and nutrition challenges. We have both planned for this year, with Double Under and Running Seminars, and a “Last 60” Nutrition Challenge.

7. If you would like to see a morning Weightlifting class, what time?

   • 5AM

     26.79%

   • 530AM

     19.64%

   • 6AM

     37.50%

   • 630AM

     16.07%

   • In the past we have only done evening weightlifting classes, and we wanted to gauge the interest of a morning class. Also having an idea of what time most people would prefer is helpful, so be on the lookout for a signup for a morning weightlifting class soon!

8. Do you have any other feedback, or ways for us to improve?

   • There was a lot of feedback, both positive and negative. I’ll do my best to summarize and address those below.

   • Multiple complaints about kids running around during classes, and generally making an unsafe situation. I would say that 2/3 of the additional comments were directed at this subject. I take responsibility for this, as I haven’t been as aware of this lately as I should be. I often get so focused on my class that I miss it happening. One of the most often referenced times was during evening Zone class, as they’re usually right outside the kids room. Parents please help us control this, your kids are more likely to listen to you than some bearded stranger. Please note that I’ve instructed the coaches that if the kids won’t listen, then stop the parents workout, and have them address it. Safety is the goal here, both for your kids and the people working out.

   • Had a few comments about wanting more gymnastics instruction, specifically in place of “no measure” cool-downs. We took this under advisement, but if you look at the “Goals” question; 87% are looking for “General Health and Wellness”, or “Lose Weight/Tone Muscle.” With those goals in mind our no measure cool-downs have focused on Cardio and Core Strength. Meaning running and ab exercises translate better to overall health than the ability to do a bar muscle up. However I think there is a way to do both, 1. By improving our gymnastic instruction during warmups and 2. Potentially doing “skill sessions”: outside of regular class time. Those skill sessions could also be videoed and distributed for everyones benefit.

Conclusion

• First of all thank you to everyone that filled out the survey. I really do appreciate your feedback and can assure you that I read every one of your comments. It’s very easy to sit back and assume you are doing the right thing, so it’s nice to hear of things we’re doing right and things we’re doing wrong. Our gym has changed a lot over the last 6 years, and almost all for the better. Thank you for believing in us, and we will continue to work hard to make this place better, and to make it the best hour of your day!

• If you have any additional feedback, or would like further explanation of anything please feel free to email me at: info@ftwrightcrossfit.com

Tuesday 9/25

Team Series

• That’s a wrap on week 1! Next set of workouts will be released Wednesday 9/26. My speculation is we will have some longer 20min style workouts, a “max” type lift, and some relay type workouts instead of all the Synchronized stuff like last week. Either way I’m excited for the next set! The plan for the workouts will be #5 Thursday, #6 Friday, #7 Saturday, and #8 Monday. However we may adjust that to accommodate new folks on Saturday. If we do, we will make sure to announce that.

Running

• I’m heading to the CrossFit Running Course this weekend (9/29) so be prepared for some running knowledge when I come back!

Endurance Work

• Here are 2 sample workouts that are intended to build Aerobic Capacity. The first will work on Lactic Threshold, with shorter sprints. The Second works more on pacing and Aerobic Efficiency:

• 10x500m row with 1:00 rest between. Goal here is to find a fast pace that is repeatable, with all 10 intervals being within a few seconds of each other.

• 6000m row with negative splits. Goal here is to increase your pace and finish each 1000m faster than the previous one. Start at around 70% effort and bump it up every 1000m.

Need to Know

• Sweatshirt order and $$ due this Friday, 9/28

• Keeneland Bus Trip 10/13, see Heidi Ferguson for details, payment etc..

• Parent/Kids Class 10/7 at 12PM

• Halloween In House Competition 10/27, sign-ups for that coming soon.

• Kids Day Camp (Ages 8 and up) on 10/28, 9am to 12pm, $25 for Members, $35 Non-members.

Flying Axes

• Thanks Heidi Ferguson for organizing this fun social event. If you haven’t done this yet, I highly recommend it!

9/18 Blog Post

Nutrition

Post-Workout Nutrition Hacks!

Heavily research and forever proven as effective is the post-workout snack.  While there are many theories floating around out there, consistently considered the King of athletic nutrition is the Post-Workout.  So how do you grab this meal and do it right? Follow the next 5 steps and see how much better you start to feel or how quickly you recover!

Who:  Any athlete who has just finished a workout

What: A small meal or snack, consisting of a protein and carbohydrate

Where: Either at the gym or in your car on the way home

When: Within 30 minutes of finishing a workout

How:  It is completely up to the athlete’s preference.  An easy way to start is by grabbing a protein powder (that you will drink and is affordable) and a piece of fruit.  The protein begins cell repair as the fruit replenishes glycogen stores. The cool thing about placing your protein powder in water is that it immediately begins flushing the system of lactic acid and helps to reduce muscle soreness.  As the athlete begins to consume their post-workout snack consistently, they can begin experimenting with a more paleo post-workout or a more macros based workout! (Also, yes Fit-Aid counts, but you still need a protein!)

Try it out and see Coach Kate with questions!

Programming

Try this interval running workout from Coach Zach:

• 5x1200m repeats with 3:00 rest between. Try to keep all efforts within a few seconds of each other.

Current Events

• Flying Axes 9/22, details in the Event part of the FB group

• Team Series starts this Wednesday 9/19 with the first set of workouts being released at 8PM on crossfitgames.com

• Sweatshirt Order and Money due 9/28. Order form is on the Coaches desk

• Please check if you’re membership is expiring! If you signed up for the 12 month membership when we changed prices that means you. You can let any coach know, or email us at info@ftwrightcrossfit.com

Mobility

• Check out this shoulder warmup that I have been implementing with some of my classes.