September Updates

Things to know coming up soon!

Labor Day Workout - 9am

On Labor Day, September 5th, we will only have 1 combined CrossFit + Ignite class at 9am! It will be a partner workout, similar to a Saturday workout. Its going to be a lot of fun!

Bench Press & Strict Press - Strength Cycles

The past 2 weeks we have started our bench press and strict press strength cycles. We started with tempo reps, next week we will move to pause reps, and we will finish with a build up to some heavy reps. The benefits of developing upper body strength are tremendous. So even if these movements aren't your favorite, let's do the best we can! We will also always superset these with a movement that works the muscle opposite to our chest and shoulders to keep from getting an imbalance. Let's have fun with this though!

Legends of the Falls - October 1st

We have an opportunity to lead and be judges at a station at Rich Froning's (4 Time CrossFit Games Champion) Legends of the Falls Competition at Noccalula Falls in Gadsden. We need 6-8 Volunteers to be able to do this! Time wise, you would be needed from 730am to 230pm. That is a good chunk of your Saturday, but we will be fed twice and we will get the opportunity to have some fun and get to meet some really cool competitors. We also have at least one team competing too! We will have a place on the chalk board by the drinks to sign up at the gym to volunteer. Please sign up next week! You can also text or email us that you are wanting to volunteer and we will write you name down.

Athlete of the Month - Kenley Gardner

This month, our athlete of the month is Kenley Gardner! Everyone who has been around her knows how awesome Kenley is. She works hard at the gym and always someone the coaches are excited to see walk through the door. Next time you see Kenley, give her a crisp high five!

Casino Night 2022 - October 22nd

We are less than 2 months away from Casino Night this year. It's going to be a blast again! If you haven't already, head over tp the Facebook page to check it out and let us know if you are going to come. You can also go ahead and buy tickets through the link on the page. If you have any questions about anything, let us know!

Here is the Facebook link. https://fb.me/e/2PLY6oAmQ

Dylan and Chelsey's Wedding - November 19th

Gym members Dylan and Chelsea are getting married on November 19th! They wanted us to let everyone in the gym know. We definitely want to celebrate their relationship so for all the details head to their wedding website!

https://www.theknot.com/hall_you_need_is_love

Food for Thought

Intensity Produces Results. This is a concept that I think we know, but don't fully understand. We understand intensity, even though it can be uncomfortable. And as I have mentioned before, most of us are good at getting uncomfortable. It can be a problem, however, to hammer intensity without fully understanding the results that the particular intensity is producing. Results can be bad. They can take us in the wrong direction of progress. For example, bad form especially at high intensity could result in injury or create movement patterns that are incorrect. But if we decrease intensity to focus only on form, the results we get will mostly only be technique improvement, not actually physical body change like most of us are wanting. So what is the solution?

There are 3 ways to increase intensity.

1 - increase speed.

2 - increase weight

3 - decrease speed

Number 1 & 2 are obvious. These are over emphasized, especially in the world of CrossFit. But increasing speed and increasing weight can be sloppy if we are not careful. It is crucial that we stay within the boundaries of confident, proper movement. So the easiest way to do that is option number 3, increase the intensity by slowing things down! If you've been a part of any of our strength where we do reps for tempo, you know that it gets intense! But that intensity is exactly what is going to produce positive results and move us in the right direction!

I'm not saying there is not a place for moving faster and going heavier. Those will always be a part of our program too. But let's respect that moving slower and more deliberately might produce results even faster and in a safer way.

Ya'll are the best. See you in the gym!

CrossFit Thelo Coaches