May Updates

May is here! Here's what we need to know:

Programming

We are shifting to our next Phase of Programming for the year, meaning we are getting in to higher rep ranges and less rest periods in workouts. Fun Stuff! This does mean less sprinting and more duration work. But this also means building muscle and burning body fat. The goal is to get comfortable moving consistently. We will start with some baseline strengths of 3rm's, but then move to high rep strength in Front Squat & Bench Press.

Athlete of the Month - Kina Teaford

If you haven't met Kina, you are missing out. And you've probably heard her before! She always brings the energy to her usual 4pm Ignite Class. Next time you see Kina, give her a crisp high five!

CrossFit Kids & Summer Athlete

Stay tuned for announcements on this. We are still working out the details!

Murph - May 25th

We will do our Annual Murph Workout on Saturday May 25th! We will have a 6am and 9am heat time. Plan on coming!

We will also be ordering Murph Shirts! The sign up sheet ill be on the desk this week.

Hats

I am placing the hat order today. Last call. If you want a hat, shoot me an email ASAP.

No Class on Memorial Day, May 27th

Take a "rest" day and get outside! Have fun.

Thoughts from Your Coaches Head

Be careful with "Standards" and be intentional about how you move. Here's what I mean:

If you have tight hips, forcing yourself into a deep squat is very much as bad idea. You will compensate in your back and risk injury. So be intentional about reach your individual "full" range of motion on each movement (and by "full" I mean as much range of motion as you can without compromising form).

On this note, if you are worried about someone next you not "hitting depth" just keep it to yourself. This isn't a shot at anyone. But your ego could feed someone else's ego and make them think they have to push beyond a range of motion that they are capable of and make them risk injury.

Every one should strive for full range of motion, but everyone is built different and in very different stages of mobility. Let the coach help athletes determine what is right for each individual person.

Bottom line is we are all working hard to be as healthy as we can be!

See you in the gym!

Thelo Coaches