Monday, 7 October 2013

Club Membership Requirements: As we are moving towards a more structured club operation, we are constantly trying to update and improve the membership and participation requirements. We cannot stress enough how important it is to learn and master the foundation movements first, then work on consistency, and then focus on intensity. This week we will start tracking attendance at daily workouts, so make sure you sign-in as soon as you show up. This, along with our On-Ramp attendance records will help us determine who will be on the official club roster in CIS/AMS IF we are approved for hobby club status. On-Ramp is now a requirement to start participating in the Black and Gold program, so if you are interested, email us at blackandgoldcrossfit@gmail.com to sign up for the next On-Ramp session. On-Ramp sessions will now be condensed into 5 days of training, but all 5 days will be mandatory - your place of duty if you want to become a member of the club. However, there are some less-technical workouts that will be open to everyone as a way to encourage more people to check out CrossFit and learn more about our club. Each workout post on the blog site will say whether the workout is restricted to club members or open to everyone.

Regular Class: We will meet in the '62 Room of Arvin at 0530 - BRING A TOWEL!  This workout is open to EVERYONE!

WOD: 5 Rounds for Time of:
Run 400m
30 Wall Balls (20# / 14#)
**400m run is approximately 2 laps around the 1st floor loop (Run out of 62 room down the hallway along side Stairway to Heaven - stay on the first floor and go to the end of the hallway, turn left, go all the way to the end, and turn left again to run by the DPE trainer's office, go out the door and turn left into the main hallway.  On the 2nd lap, turn right into the hallway between the '62 cardio room and the '62 weight room).

Post WOD: Move to Hayes Gym and find your Max Distance of Hand-Stand Walking.  If you are weak at this skill or still working on a free standing hand-stand, partner up and spot each other.  Work first on trying to hold the hand-stand for 5-10 seconds.  Then, your partner can spot your legs as you try to walk with your hands (similar to the wheel barrel exercise, except you are vertical in the hand-stand position)