Because we're gonna talk about everything.
The first month of 2013 is officially in the books! As I mentioned on our blog at the beginning of the year, we've been working hard to make 2013 your best year yet. We planned the Development Series beginning with the Endurance DS on February 3rd. We have also scheduled a mid-morning class at 9:30am (with available child care) for our members that work later in the day or have children who need to be watched during their workout.
One of the things we discussed in the 4th quarter of 2012 was a simplification of our membership options. Our continuing mission remains clear and present: a commitment to small class sizes, world-class coaching, and open access to your coaches via phone/email seven days a week. However, we do understand that our membership options may have been too "all-inclusive" for those primarily looking for just the three components I mentioned above. So, effective February 1st, here are our new membership options:
3 Classes per week: $179/mo with a 12 month commitment or $199/mo with a 6 month commitment
Unlimited Classes: $219/mo with a 12 month commitment or $239/mo with a 6 month commitment
All memberships will still include a one-on-one nutrition meeting with one of your coaches, and Unlimited memberships will also include the Wreck Shop.
Furthermore, you'll be able to add on programs like the Wreck Shop - $25/mo (open gym access weekdays from 10:30am - Noon, 2:30 - 4:00pm, and Saturdays Noon - 2:00pm); the Power Platform (limited access to the blue weightlifting platform from 4:00-5:30pm, 5:30-7:00pm, or 7:00 - 8:30pm on weeknights), Child Care - $7 (if you're bring your child/children to the new 9:30am class), and CrossFit 818 Yoga - $20 per Session or $79 Five Pack (Sundays at 11:45am).
In the next couple weeks, keep your eyes on you inbox as we'll be emailing each of you details on how this compares to what you're currently paying. As existing members, you are welcome to renew your existing membership when it expires or move into one of the new price points. Of course, you're also welcome to sign up for one of the new programs!
The (Extended) Referral Challenge and Our New Group Intro Class
Our January Referral Challenge has been going really well, but now that we've implemented our new pricing, we wanted to give your friends and family another chance to consider joining our family. So we're gonna extend the Referral Challenge until February 15th!
To that end, we're pleased to announce our new Group Intro Class. The Group Intro Class will be run every 2 weeks starting Sunday February 10th from 1PM to 2:30PM. The Group Intro Class will be a great chance for anyone to learn more about CrossFit, our specific program, and even get a taste of the Baseline!
eliteEATS' "Dinner's On Us" Night
You may have seen those eliteEATS branded lunch boxes floating around the gym or you may have heard me talking to some members about how absolutely delicious the meals they provide are, but you're still wondering what it's all about. Well, on Wednesday February 13th, Stefan (owner of eliteEATS and friend of CF818) will be here during the evening providing free meals to our members after their workouts (I guess you could eat it before too, but why would you want to do that to yourself?!).
This way you can get a chance to chat with Stefan, learn more about how eliteEATS works and get a taste of greatness! He'll also be hosting a cooking class on March 17th, so keep your eyes out for more details on that later.
New Schedule Reminder
We're also adjusting our schedule a little too. You'll notice that we no longer have 8AM classes, but instead we have 9:30AM classes with childcare available! We also added WRECK Shops to the afternoons (between 2:30 and 4PM) if you want to come use the facilities during this time.
In case you're wondering, the Power Platform program is really just a reservation system for the blue weightlifting platform in the back of the room. Some of our members use this platform in order to work on their weightlifting during the evening classes and in order to keep this from getting out of hand, we've implemented the Power Platform program which allows you to reserve the platform with 2 other people for 90 minute sessions in order to get your work done without causing clutter or annoyances during the evening classes. If you have any questions on how to get in on the Power Platform, send me or Z an email and we can discuss it there. Thanks!
A. Every 2 minutes for 12 minutes
3 snatch extensions
2 snatch high pulls
30 snatches (135/95)
Posted by Armen.
This is the same information I presented at the meeting we had last night and I wanted to make it available to everyone.
Why we're doing this
There are a few reasons why we're doing this. First off, it's important to train for something. Once you actually put in a goal, an end that you're working towards, everything changes; your workouts suddenly mean more, your nutrition means more, your recovery means more, and you get more out of everything.
Second, we want to expose you to different types of training methodologies. The point behind the Development Series is to give our members a chance to train specific areas of their fitness and skill set (endurance, strength, power, gymnastics, etc). Depending on the reaction to these different series, there's the possibility of seeing these specialty classes enter our schedules permanently.
How it works
What to expect
Since we're training for a 5k run, we'll be working on developing specific skills and capacities based on that. During each class, we'll be practicing running drills, mobilizing in order to be more efficient, and running intervals in order to build our capacity and comfort in the time domain we're aiming at. You'll also be given "homework", which will include running drills and mobilization techniques as well as running suggestions to help you work more on your conditioning and comfort.
How to get started
1) Sign up for the Endurance Development Series by putting your name up on the board. There are only 30 spots available.
2) Sign up for the Glendale Downtown Dash.
If you want to run with us at the 5K in March, but don't want to do the entire Development Series, that's totally cool and you're all invited to register and join us.
40 man makers (45s/25s)
Posted by Armen.
As you know, one of the big differences between CrossFit and a conventional workout is the use of movements that require a certain degree of skill and practice in order to perform correctly.
Sometimes certain skilled movements we use in CrossFit require more practice than class time allows. Other times, you may find yourself unable to complete certain movements with full range of motion due to mobility limitations. In all of these cases, we encourage you to come early and stay late to work on these movements and your mobility. However, you can reach your goals faster or more fully by practicing at home.
Practice doesn't mean another workout, though. You might spend some time at the bottom of the squat to work on lower body mobility or jump rope for 5-10 minutes to work on double-unders (just a couple of examples).
If you're interested in working on your 'goats' but aren't sure what CrossFit homework you should be doing, just ask one of your coaches! And if one your goats happens to be running and or endurance, then sign up for the CrossFit 818 Endurance Development Series today!
A. EMOTM for 10 minutes
3 front squats (bodyweight/70% bodyweight)
B. 3 rounds for time:
20 goblet squats (53/35)
15 pull ups
A friend of mine recently sent me a great article about how business leaders (in the world of finance) explain away poor decisions. After reading the article, I realized that I sometimes see this type of behavior at the gym, as well.
As a coach, I occasionally see people make poor decisions in regards to their health, fitness, or relationships and then try to explain those decisions by rationalizing it to themselves or others. In terms of your health and fitness, this type of rationalization can create a vicious cycle in which you do things you know will negatively impact your eventual goals at the gym and instead of identifying the root cause of the issue (in order to mitigate it), you rationalize it to make yourself feel better about the decision. For example, if you don't show up the gym for the week, you might say to yourself, "Hey, I was really busy with work and family this week, so it's okay." Or you might catch yourself three or four Porto's potato balls (yes, they're that delicious!) deep into the community box at the office and tell yourself it's okay because you don't have time to eat a proper meal. While in the large scale of things, these seemingly little rationalizations (at least in the examples above) might be benign, the pattern it establishes can trap you into making a series of poor decisions which can severely impact your long-term goal of good health and fantastic fitness.
Obviously, there's a difference between rationalizing poor decisions in a business setting vs. rationalizing poor decisions when it comes to your health and fitness; namely, the former harms others at your benefit while the latter harms yourself directly with little or no benefit to anyone. However, the lessons learned from watching business leaders in the world of big finance make self-serving decisions at the expense of others, all the while trying to do "mental backflips to rationalize their choices," can help us identify similar (self-destructive) behavior when it comes to our health and fitness. As always, if you need some help getting out of the rationalization trap, your coaches are here to help you!
Just a reminder that tonight at 7:45pm is the information meeting for the CrossFit 818 Endurance Development Series, the first of several Development Series we'll be conducting at the box this year. We look forward to seeing you there!
A. EMOTM for 12 minutes
6 kb push press (53/35, 3 on each side)
B. For time:
60 toe to bar
30 power cleans (185/120)
Posted by Zareh.
...there is no 'try'.
Yup, I'm a nerd when it comes to all things having to do with a certain well-known science fiction movie saga (J.J. Abrams!). But there is an important truth in the adage above. Part of your training will require becoming proficient at visualizing yourself succeeding. Saying you'll "try" something acknowledges the possibility of failure. From now on, don't 'try' things in the gym. Do them. And if you fail, then do it again. Since I have started CrossFitting, I have accomplished many things that I prior believed were not possible. Now, I simply believe that those things are possible with enough effort and belief in oneself.
Similarly, you should erase the words "I can't" from your lexicon. Henry Ford, famed industrialist and founder of Ford Motor Company, said: "Whether you think you can or you can't, you're right!"
Wreck Shop is open and available on Saturday from 12-2pm and for our CrossFit 818 Yoga enthusiasts, keep an eye out in your email boxes today for an update regarding this Sunday's Yoga class and the CrossFIt 818 Yoga program moving forward.
10-8-6-4-2: Burpee Pullups
5-4-3-2-1: Bear Complex (115/75)
*The Bear Complex is a barbell complex
consisting of a power clean -> front squat ->
push press -> back squat -> push press
Posted by Zareh.
Just a reminder about some schedule changes coming to the morning classes starting in February:
There will no longer be an 8AM class on Wednesdays and Fridays starting on Friday February 1st (the last 8AM class will be Wednesday 1/30/13). Instead of the 8AM class, we'll now have a 9:30AM class on Mondays, Wednesdays, and Fridays starting Monday February 4th. This class will be open to our members just like a regular class and won't be much different from our other classes except that the cap will be smaller (max 7 people) and we'll be offering childcare services during this class.
Don't forget that we're still running our January Referral Challenge. I've seen the numbers and it's a close race! You've still got a week to get yourself some sweet custom kicks, so get on it and bring your friends to class :)
AMRAP 20 minutes
5 pull ups
10 push ups
Posted by Armen.
The Endurance Development Series Info Meeting
We'll be holding the information meeting for our upcoming Endurance DS this coming Monday January 28th at 7:45PM. Come by to learn more about how this whole new concept will work! Here's a quick rundown of the necessary details:
Where CrossFit is a strength and conditioning program created to prepare us for the general demands of the world around us, the Endurance Development Series is specifically designed to build endurance. When you participate in the Endurance DS, you'll begin by setting a baseline 5K time (which we'll do out on the beautiful streets of Glendale on Sunday February 3rd). Then we'll meet every week on Mondays at 7:30PM for an Endurance class. At this class, you can expect to do running and rowing intervals along with skills and drills aimed at becoming more efficient runners. After all that's said and done, we'll cap off the entire series with another 5K, this time at the Glendale Downtown Dash on Sunday March 10th.
The Endurance Development Series will cost about $95: $65 to CF818 (for which you'll get the extra endurance class each week along with specific drills and "homework" workouts you can do on your own) and $30 to register for the 5K. We have a team registered (CrossFit 818), so be sure to register with our team when you get on there.
We'll be opening up sign ups starting next week after the meeting, and space is limited to 30 participants, so sign up early! See you at the meeting!
The Winter 2013 Combine Scores!
The 2013 Winter Combine was a great success. I had a great time participating and everyone did so well! Here's the speadsheet with everyone's performances.
A. Every 90 seconds for 7 Sets:
1 - Snatch
1 - Hang Snatch
1 - Overhead Squat
B. AMRAP 7 minutes:
12 Wall Balls (20/14)
12 Sit-up Toss (w/ same medicine ball)
Posted by Armen.
As you may know, CrossFit 818's two year anniversary is coming up in March and the past couple of years have been a wonderful time of growth and success. In opening this gym, my goal was to provide my members (you!) with an environment that promoted good health and fantastic fitness. As someone who has been involved with CrossFit for many years, I had seen many different CrossFit gyms, each with it's own unique style. I knew that at my facility, I would first and foremost design the program to best serve each of you. That's why I incorporated small, capped classes with an emphasis on individual and personalized attention. I also made myself and my coaches available to you all seven days a week in order to allow for real-time communication regarding your health and fitness needs. I hope that in all of this, CrossFit 818 has met and exceeded your expectations. As always, I'm available to each and everyone of you to answer any questions, suggestions, or concerns you may have about your time here at CrossFit 818.
Having said all that, it saddens me to announce that today CrossFit 818 parts ways with Chris and Annie Mello. While I understand that this news comes as a surprise, the decision was made mutually and amicably, and was determined to be in the best interest of all parties involved. I want to take this opportunity to sincerely thank Chris and Annie (and Rambo!) for everything they have done for CrossFit 818 over the past 20 months and I would hope that you would join me in wishing them the best of luck in their future endeavors.
I'm sure many of you will have questions regarding the details and I'll be happy to respond to each and everyone of you in person or by email: firstname.lastname@example.org.
Armen, the dedicated Coaching Development Program participants, and I remain committed to providing you with the highest level of service and we assure you that CrossFit 818 will continue to be the best option for health and fitness development in the area.
Keep an eye out for even more exciting changes to our program, which will be announced in the coming weeks.
Thank you for your patronage and I look forward to working with each of you to help you meet all of your fitness and health goals.
1 minute Row (Calories)
1 minute Shoulder-to-Overhead (95/65)
*rest 15 seconds between transitions.
*Score is total reps + calories
Posted by Zareh.
Thanks to everyone who participated in our 2013 CrossFit 818 Winter Combine. We saw some great performances and I think many of you got to see how much your hard work has paid off during your time here at CrossFit 818.
Now what? Now you take your results and use them to set new goals. If you set a slew of personal records, try to look back at your food and training logs and replicate the conditions that led you to those accomplishments. Clean eating? Lots of sleep and water? Regular training? Fish oil and other essential supplements? All of these things on a consistent basis lead to great results. For the few of you who may have been disappointed with your performance at the Combine, do not hesitate to reach out to your coaches and schedule a time to sit down and chat about the what and the why. We'll help you right the ship and get back on the path to fitness!
Max height seated box jump
Deficit hand release push-ups
Box jumps (24/20)
Toes to bar
*Use 25 plates for push-ups
Posted by Zareh.
Tomorrow (Saturday), we'll be holding our semi-annual CrossFit 818 Combine. The Combine is open to all members, so if you haven't signed up yet, get your name on the whiteboard and join us for a chance to run the gauntlet and test your skills in weightlifting, gymnastics, and conditioning.
Keep an eye out for our NEWsletter (see what I did there?) and we'd love to hear your feedback and suggestions on how to cater the newsletter best to your needs as a member of the CrossFit 818 family.
Looking forward to seeing you all tomorrrow!
5 Power Cleans (135/95)
10 Front Squats
rest 90 seconds between rounds
Posted by Zareh.