May Updates

Hey Guys!

We've got a pretty big month coming up. It should be a fun one!

Skill Night - Cleans

This Friday, May 6th, we are going to work on Clean! We will start around 6:30pm, after the 5:30pm class. Let's have some fun and work on a cool movement! We will work on both squat cleans and power cleans.

Competitors Class

We will have a Competitors class this Saturday, May 7th at 8am, before the regular 9am class. Remember, anyone is welcome to come to this class regardless of having any interest in competing. This just gives us an opportunity to do some things that are unique to competing versus everyday class workouts.

Thelo Games 2022

Our Thelo Games Competition is May 14th! We will send out more info next week as far as heat times, official start and ending times, and other things. We would love for everyone to come watch and cheer the teams on! This is always a really fun event.

No Afternoon Classes Friday May 13th

Due to the Thelo Games on May 14th, we are going to cancel the afternoon classes the day before in order to clean and set up the gym for competition day. We will also ask volunteers who can make it to come do a run through of the workouts and their responsibilities. We will send out what time next week!

Murph

Our annual Murph workout is coming up! May 28th, the Saturday before Memorial Day, we are going to do the workout "Murph". Named after Michael Murphy, a Navy Seal who was killed in action in Afghanistan in 2005. The workout is 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, & 1 Mile Run. We do this workout to remember all who have been killed in action for our country, and we want as many participants as possible on the day of the workout. The workout is very challenging and long, but there are many ways to modify it and make it doable. You can cut the reps and run in half, you can partner it, you can even have a team of 3. Murph is more about participation and less about our individual performance.

We will have a heat go at 6am and another heat at 9am!

No Classes on Memorial Day

There will be no CrossFit or Ignite Classes on Memorial Day, May 30th

New Class Times

Just as a reminder, as of May 1st our CrossFit Classes are now 5am, 6am, 330pm, 430pm, & 530pm on Monday-Friday. Ignite Classes will remain 8am, 9am, 4pm, and 515pm

CrossFit Kids and Teens

Our CrossFit Kids and Teens Summer Strength Programs will start on June 6th! Kids is Monday and Wednesday at 1015am, and Teens will meet Monday, Wednesday, and Friday at 230pm. You can sign them up in the gym or through our website. Let us know if you have any questions about it!

Food for Thought

One day this week me and Kait did a 30 minute workout that was programmed for the day. It was hard. Some even stated that it was the "hardest ever" (dramatic). Our Whoop straps keep track of our intensity and strain during workouts, and they definitely picked up on that workout because our heart rates stayed at 70%+ (140bpm-160bpm) for longer than 20 minutes (this is a long time compared to most workouts). It also calculates calories burned based off of our activity, and for me I had burned 2,500 calories. This is close to average. Kait, on the other hand, had burned over 3,000. Being less than 70% of my body weight, that's hard to do! Did she just push that much harder than me in the workout? I would never let that happen going head to head.

So what made the difference? Leading up to the workout Kait cleaned a house for 4 hours while I watched the kids. Granted watching kids is not easy, but its more mentally exhausting than physical. Kait stayed moving for 4 nearly hours straight resulting in some great activity. And though she was "working out" for 4 hours, her heart rate stayed near 100bpm for a long period of time resulting in a lot of calories burned.

The moral of the story is this. If your job/lifestyle is very inactive, you can't overcome it by obliterating yourself in a workout for an hour or less later that day. Especially for weight loss and general health, find a way to stay on your feet and stay semi active during the day will reap tremendous rewards for yourself physical, mentally, and emotionally. And because of it, you will see even more results from your gym workout.

Obviously, sometimes its unavoidable to be inactive for a time period and your workout is the best thing for you that day! But as a whole, you will see great benefit from adding activity during your day to day life as well as in the gym.

See you in the gym!

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