Bring a Friend Day!
We’re going to try something new for Bring a Friend Day. Rather than a Saturday morning class, we’re going to dedicate a whole day to the Bring a Friend spirit! Next Monday, October 16th, will be Bring a Friend Day! Feel free to bring a friend to any class all day long. As always, the workout will be scaleable to any level.
We are SO PROUD of these folks! Cori, Jake, Nikki, and Preston are competing at HOA this weekend – a top level CrossFit competition with some of the toughest athletes around. They have spent all weekend fighting hard and are currently holding 20th out of 40 Rx teams. Can’t wait to see how they finish! Go team!!!
Last Wednesday, CrossFit released 4 workouts as the first part of the CrossFit Team Series. Even though most of us aren’t very interested in another online competition, it doesn’t mean that we can’t play! This week, we’re going to tackle each of the 4 workouts released by CrossFit HQ. These are partner workouts and can be… robust. Make sure to scale movements, loads, and reps appropriately. Have fun this week!!
We are still in shock over the loss of our friend Steven Kenion. He was a purely positive force in the gym, and we will truly miss him. We did not have time to truly get to know him, but we know that he loved CrossFit. Steve always pushed himself to be stronger and faster. This Saturday, we dedicate our workout to Steve. His friends have asked that all donations be sent to a cause close to Steve – Arc Angels Foundation. Feel free to make a contribution online or bring money on Saturday. We miss you, Steve. Thanks for being a great workout partner!
After receiving a fair amount of interest, we are considering a 5 am class on MWF. Before making this official, we want to see how many people would actually come. Please send us a note if you’d like this addition. Forward this to/tag any friends who would attend a 5 am class.
Since 2009, September 11 has been designated as a national day of service.
This effort first established the inspiring tradition of engaging in charitable service on 9/11 as an annual and forward-looking tribute to the 9/11 victims, survivors, and those who rose up in service in response to the attacks. – From Serve.gov
To find a volunteer opportunity near you, click here.
Our friends over at CrossFit Kirkwood are collecting donations for Hurricane Harvey relief, and I think it would be great if we could help them help Houston. You can also donate online via this link or you can hang out with them at 9 am on Monday at CrossFit Kirkwood. They will be tackling a fun workout, and would love to have some more company. Just sign up on their Mindbody page so they can expect you.
“What should my damper setting be?” It’s a question I hear all the time. Actually, it’s more common to hear me say, “I would lower your damper setting. Rowing on a 10 is going to make the rest of this workout pretty tough.” Personally, I usually row on a 4-6 depending on the duration. If we’re just going for a max 500m row, I may go to 7. If we’re doing an hour long row, I drop to a 3.
Recently, I saw a video that has me questioning everything I know about damper settings. This is a bit long, but definitely worth it if you want to improve your rowing (or just tell me I’ve been wrong all these years).
These guys are devoted to rowing. They know what they are talking about. I concede that they know more about the rower than I do. Still… I can’t help but be skeptical. Like anything else that flies in the face of everything we once knew, I’m going to need a little more information. So, I’m going to use each one of you as my test subjects. Over the coming weeks, we will test various distances at varying damper settings. We’ll track our results and see what worked best for each person. I IMPLORE you to write down your times each week. You can keep a little notebook or download the SugarWOD app. By the end of testing, you should have a much better idea of the best damper setting for you.
Shoutout to some of our awesome athletes tackling G3 this weekend! The fun isn’t over yet, but both teams look to be doing great! We can’t wait to hear how it went!
We are 2/3 of the way through Whole 30, and I have heard some awesome results already! Frank started and finished before us and reports that he’s down 7 pounds and it has definitely improved his running! Cori said that this is the first time she’s felt good during a Whole 30. Sometimes, it just takes a little adjusting, but it’s worth the effort! Hang in there for the last 10 days, folks!