2010
02.04
For those of you that come for the early morning craziness of 5am, here is an update for the next couple of days. I will be out of town attending the CF Kids Seminar, so no one will be able to open up the BARN early.
FRIDAY 5th: NO 5 AM
MONDAY 8th: NO 5 AM
WEDNESDAY 10th: I WILL BE THERE
Also, THERE WILL NOT BE A SUNDAY 7th SESSION. I will keep everyone posted on the status of the SUNDAY morning sessions.
SECOND TOPIC:
In a week the SPC trainers will be meeting to discuss the future of the BARN. We will look at our status, our programs, the good, the bad, the ugly. We are going to discuss ideas for improvement, tweaking or eliminating. Our goal is to provide YOU, the athlete with the best possible training environment, training, and coaching.
So, we need your help. If you have any suggestions, GOOD or BAD, please post them in one of the following areas:
- Comment Box in the Office
- Comments Section of this site
- E mail Toby at: toby@spccrossfit.com
- Text Me: 330-6871-0814
Thank you to all of you for our continued support of SPC CrossFit. I hope that the staff and myself are able to make all of your goals come true.
2010
02.08
Congratulations to everyone who participated in our Lifestyle Lockdown Challenge this past month. Hopefully, everyone can see the differences they have made because we can. Also hopefully everyone took something from the challenge to continue as we continue. As the challenge has come to an end, the next couple of days we will be going through the testing again to conclude the challenge. A couple of important items every competitor needs to tend to: 1) we need an after picture from every competitor taken the same way as before, 2) every competitor must turn in their food logs to us during the testing, and 3) you must be here two of the next three days (mon, tues, wed) to complete the baseline testing. Thanks again for everyone’s hard work and dedication.
Now for everyone who did not participate in the challenge. The workout’s Monday and Tuesday will be the baseline testing. If you happened to miss JP’s birthday workout, you are more than welcome to tackle it. I know most of you completed the baseline testing at the beginning of February, so it would be a good idea to do it again this week along with the competitors just to take a look at where you stand even though you are not in the challenge. We know you all have made tremendous progress as well, so see for yourself. Thank you for your hard work and dedication as well.
Warm Up: TC
Skill: Work on a weakness you have
WOD
- Max Deadlift
- FULL RECOVERY REST then…
- Baseline Test
- 50 Box Hops
- 40 Squats
- 30 Sit Ups
- 20 Push Ups
- 10 Burpees
GOOD LUCK TO ALL!!!!!!
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2010
02.06
Warm Up: On Own
Skill: None
WOD
Come in and see what we have planned for JP’s Birthday!!!
**UPDATE**
We’re still not going to post it to keep some measure of suspense for all of those who will be making this one up on Monday 
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2010
02.05
***** IMPORTANT*****
SPC will be hosting FF Scott Simmons on Thursday March 4, 2010
for an introductory CPR/AED Training Session.
COST: $35.00 (includes all materials)
All members may attend, certified or not. This is a chance to learn a very important skill, one that may save a life. I believe that as a gym, the more people that we have trained the better. We never know when this training may be needed, so lets do our part to help each other.
Warm Up: TC
Skill: 3 Position Snatch 3×3
WOD
- 21-15-9
- Overhead Squats (95/65)
- Push Ups (x2)
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2010
02.04
Warm Up: TC
Skill: Balance and Ab Stability
WOD
- 25 Double Unders
- 5 DL
- 5 Hang Cleans (HC)
- 5 Push Jerks (PJ)
- 25 KB Swings
- 5 DL
- 5 HC
- 5 PJ
- 25 Calorie Row
- 5 DL
- 5 HC
- 5 PJ
- 25 Calorie Row
- 5 DL
- 5 HC
- 5 PJ
- 25 KB Swings
- 5 DL
- 5 HC
- 5 PJ
- 25 Double Unders
* Guys: 135 for DL, HC, PJ and 55 KB Swings; Ladies: 95 for DL, HC, PJ and 35 for KB Swings
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2010
02.03
I just want to take a moment to once again THANK all of the athletes of SPC. This little fitness venture of ours is changing lives and it is great to see our community continue to prosper. Things are beginning to look up as word spreads. I would also like to WELCOME all NEW ATHLETES. Thank you for choosing SPC and trusting us to assist you with your health and fitness goals. Let’s continue to work hard and change lives, one at a time.
Warm Up: TC
Skill: 10 min skill of your choice
WOD
- AMRAP 12 Min
- 10 SDHP (95/65)
- 10 Pull Ups
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