2/22/13 Setting a new AllStar gym record!!!

-Written by KC

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.-Wayne Dyer 

19 Athletes showed up for the Waimea snow pre-dawn 5am class today setting a record for attendance!!!

Above from Left Top: Cindy, TJ, Shane, Kalani, Ann-Marie, Jackie, Dana, Jesse, From front Right: Gavin, Mew, Janice, Aimee', Courtney, Kala, Malia, don, Luke (visitor from Canada), Front: Josh Clark & KC. Full House!

REGISTER FOR THE CROSSFIT OPEN!

The CrossFit Games season is finally HERE! It will start with the 'CrossFit Open', a world wide CrossFit competition that is 5 weeks long, with 1 workout announced per week, with a requirement from anyone entered in the competition to perform the workout and submit scores online. All workouts must be validated by a Judge and performed at home and submitted by video, or at an affiliate like CrossFit AllStar. CrossFit AllStar is a registered affiliate, and I have taken the judges course online and am an official judge. BUT WE NEED MORE PLEASE!!!

HERES THE SCOOP: I would like as many people as possible to enter the Open!!! Even if you think, "I'm not ready for something like that" THINK AGAIN! You might just surprise yourself! If you are unable to perform some of the workouts you just leave that weeks submitions blank, and submit scores that you are able to do as prescribed or Rx. This means that if you normally do scaled workouts, you can still enter and try, no one knows what the workouts will be till they are announced. Last year the first workout was 7 min. max burpees and I think pretty much the whole planet could do that workout as Rx, as long as you could get down on the ground in a prone position, and stand up and jump to touch a 6 inch traget above your standing reach. I am hoping this year they will again make at least the first workout accessible to ALL people. Please register if you want to be part of this great event!

Register for the CrossFit Open by clicking HERE and going to CrossFit.Games.com.

When you register it costs $20. You will then have the option of selecting an affiliate, that is when you choose CrossFit AllStar if you are going to perform your workouts here.

It's very easy to register, and if you do you will have access to all the leaderboards, videos, articles, and be able to participate in the CrossFit Open!!! It truly is available to everyone, and there are different age divisions as well. Keep in mind, if you cannot perform a workout because of movement standards, or if the weight is to heavy, just do not submit a score for that week and try again the next week, it's that simple.

You wil likely be doing the workouts in the gym all week anyway, because the athletes who are registered will need to get their workouts performed in a timely manner in order to submit their scores.

WE NEED JUDGES!!!!

This year they are doing something different, they are making all people who will be judging a workout take a 'CrossFit Judges course' online after you set up an account. You do not have to be CrossFit level 1 certified, you just need to take the Online course ($10), and pass the test then you will be awarded a certificate that will qualify you to be a judge durring the Open, even qualifying you to be a judge at Regionals as a volunteer, EVEN A JUDGE AT THEY GAMES if you are interested in taking this title that far!!! I believe you do not need to be a competitor in the CrossFit Open to be a judge. I think anyone who has set up an account at the website above, can take the course and test to be a judge. WE NEED JUDGES BECAUSE I CANNOT JUDGE EVERYONE MYSELF. AND I NEED PEOPLE TO JUDGE MY WORKOUTS TO SO PLEASE IF YOU ARE INTERESTED IN CROSSFIT AND WANT TO BE PART OF THIS TAKE THE JUDGES COURSE AND BRING YOUR CERTIFICATE INTO THE GYM AND YOU CAN JUDGE WORKOUTS THIS YEAR!!! T he judges course is actually VERY comprehensive and I would love for all of our athletes to take it just so you have the knowledge of all the movement standards for you own training. Please take advantage of this course offered online!!!

Additional gym communications I've been meaning to talk to everyone about:Me and my Daddy. We are all family in the gym!

1. Please clean off your gear when you are done workout out. This means your are responsible for wiping down your equipment (barbells, dumbells, medicine balls, pull up bars) and wiping down/moping sweat off the floor.  THIS IS ESPECIALLY IMPORTANT IF YOU THINK YOU ARE SICK OR MIGHT BE GETTING SICK! Better yet, stay home and rest, and keep the rest of the gym healthy. I hate to be so blunt, but it's true.

2. All of us need to respect each others goals in the gym. Some of us are here to train to be competitive athletes, some of us are here to simply maintain a healthy lifestyle, and some of us come to socialize and for mental health. All of these are great reasons to workout and we need to respect that we all come together for various reasons that are important. If someone is performing an intense workout, especially if they are lifting heavy weight, they need to be given the 'right of way' in the gym in whatever area they are performing their workout in. This means that if Athlete 'A' is doing a 185# clean and jerk on the middle platform by the whiteboard, Athlete 'B' should not walk close to Athlete 'A'. If Athlete 'B' needs to see the whiteboard to journal a workout, talk, socialize, or do extra credit work after their workout, they should stay far away from Athlete 'A' who is still performing their workout. Better yet Athlete 'B' should s upport, encourage, and help cheer for Athlete 'A'!!!

3. If someone gets out gear for a workout, like a box jump, and places it somewhere in the gym, it should stay in that spot for the workout unless it needs to be moved for a safety reason. I have had some people tell me their gear (jumpropes, kettlebells, boxes) are being moved durring the workout and then when they go to perform that element in the WOD they can't find their gear! Please manage gear before the WOD starts, set up the way you think the room will flow the most efficiantly, so that when the wod starts you only need to think about performing the movments, not looking for missing gear, or moving other peoples gear. Does that make sense?

4. The nutrition seminar I mentioned of doing is in the works!!! With the competition in honolulu, and all the daily needs of the business, I have not been able to finalize a date but it's coming soon I thank you for your patience!!!

5. Shadowing program: I have taken some athletes 'under my wing' so to speak in a program that I am forming to develop coaches for our gym. All of these athletes are CrossFit Level 1 certified. They will be coaching along side me to learn from me during certain classes. Monica, Danny, Ann-Marie, Brad will be participating in the program, and others are interested. Please be patient with them and allow them to help you. They are learning, you are learning, and I am learning. This is a process we will all go through together and I am excited about it! With more coaches in the box, it will give me more time to work on the business, making AllStar better and better! It will also allow us to expand our schedule as the gym continues to grow.

 

6. POTLUCK TO CELEBRATE THE END OF THE "NO BULLSHIT PALEO CHALLENGE" AND CURRENT ON-RAMP GRADUATES!!! This will be Monday, Feb. 25th, at 7:00pm at CrossFit AllStar. Come early if you want to set up, and cheer on the On-Rampers as they perform their Baseline wod for the 2nd time to see if their scores have improved! Bring a paleo dish to share. AllStar will provide the papergoods, utensils, and drinks (and usually i bring a paleo dessert:)

I think that's all for now. Please let me know if you have any questions about any of the above. If you are at all on the fence about entering the CrossFit Open, I would say go for it. You honestly don't need me to hold your hand through this, it's a piece of cake to register, and if you have been training at AllStar regularly, I have been training you as a competitive athlete (weather you know it or not) so I have confidence in you all that you will do just fine. You have absolutely nothing to loose, accept maybe $20 if you register then don't compete, which I hope you won't be that person!!!! At least help be a judge if you can!!! Just do it!

LOVE!

Coach KC

Workout of the Day

Warm Up:

EMOM for 6 min. Adding 1 rep per round:
3 Squats
3 KBS
3 Jumping Jacks
3 Push Ups

Strength:

1a) 3 X ME Strict Pull Up 10,8,8

1b) 3 X 10 Glute Ham Raise Country Style

Conditioning:

800m. Run

30 Toes to Bar

20 Wall Ball Two-Fers 14#

10 Man Makers 25#

30 Toes to Bar

800m. Run