Nov CFF Newsletter-1

8/10/2019 Nov CFF Newsletter-1

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ssue 15 Nov. 2014

N THIS ISSUE

!!!!!!Upcoming Competitions

Featured Class

Strongman Coach Connie

Turkey Potluck

Important Reminders

Paleo Snack Recipe

CF Kids & Mobility Info

SAVE THE DATE!

November 22 at 10am

Join us for a Turkey Potluck & Hooverball Tournament at noon

We'll provide the turkeys, you provide the traditional sides!

Sign up for tournament will be posted at the gym.

*Hooverball is a volleyball-type med ball game designed by Presiden

Hoover's personal physician to keep him fit! Challenging, but FUN!


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Yummy Paleo SnackSweet & Spicy Roasted Almonds

-

CF Kids Session 1 ends No

See Coach Melissa to sign

for Session 2!

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Please note Mobility Class will mee

Saturdays, Nov. 15 & 22

at 9:15 & 10:15

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IMPORTANT INFO:

! !!!!!!!!!!

There will be NO regular wod on Novbecause of our Turkey Potluck

Thanksgiving gym hours:

Nov. 26- 4:30pm class is the last c

the day

Nov. 27- Gym is closed. Join us for Tu

Trot downtown

Nov. 28- Open gym from 9-1

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Upcoming Competitions

Nova WL Open- Springfield- Nov. 7

Team SF Charlotte-Nov. 22

SF Rubicon- Dec. 6

Kill Cliff East Coast Qualifier- Jan. 2

Festivus- April 18, 2015


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Connie & Rob are Having a Baby!

Here are her thoughts on continuing to train while creating Forward's youngest athlete "

Tell us the great news! When are you due? Is this the first grand baby? Boy or girl? How are you feeling? Etc!

Like many pregnant women who CF, I'm sure you were concerned about how to continue to workout throughout the pregnancy s

at have you learned? How have things changed?

How has your diet changed?

What are your workout plans for after the baby comes?

Any advice for CF women out there who are thinking if starting a family?

Omg, there's 2 pink lines.... Now what?! Baby Ched is expected to make his arrival around St. Patricks day2015. My sister in law just had a baby boy so he will be the second grand baby on Rob's side and the first o

m feeling great! The first 14 weeks wasn't so fun, but that's past. Now if only I could figure out how to sleep rking nights...

As soon as I found out I started browsing crossfitmom.com and birthfit.com. I have learned to really listen dy. When things start to get uncomfortable, I have to really take a step back and slow down instead of emb crossfit mentality to fight through it. Everything has changed. I scale everything including how many timethe box. I used to go 4-5 days a week and now I'm lucky to get 3-4. My main goal is to just keep moving. Md me not to lift more than 25 pounds. I couldn't help but laugh. I have cut percentages in half and skip som

ength work. Although I miss throwing heavy weights around, I know this won't last forever and still have les to flip and stones to lift. :)

Paleo schmaleo. My diet really hasn't changed. I eat mostly clean, but if I'm craving something sweet or salWhile I was having all the morning sickness, I thought this baby was going to make me a vegetarian, but I's past that now.

Be prepared to see Baby Ched around. This kid will be used to hearing barbells dropping. I hope to be backce after he's born.

My advice would be go for it! Don't stop moving. You don't have to worry about getting in the rx and pr'ing

ery day, but do what you can. I can truly say the support I'm getting from everyone at forward from the coa 9:30 moms keep me coming back.


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Featured Class of the Month: The Strongman Class

By: Coach Rob ChedesterNominate YOUR class next month by sending a picture & a paragraph (or more) to Carrie at [email protected]

in our CF Forward Strongman page on FB to get updates on weekly wods & classes. Change up your routiain extra strength that will translate to your CF wods, and just come see what all the fun is about!

rongman training with a CrossFit aspect is still functional movement. It's as simple as picking up an awkwbject at the grocery store, such as a bag of dog food cat litter or just that awkward bag of potatoes. Strongan be modified for any person of any age.

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ODs

ODs can be modified for any person, same as Crossfit. If you like doing Fran or Grace, think about trying it with the stone. If yain it with an awkward object once a week for a month at a comparable weight, your times will go up because of the instabilitywkward object. Awkward objects require more core stability.

ones :

ere are big stones, there are little stones-- stones for all people! We can modify stones with med balls. Working the stone moveu're actually working three separate movements for CrossFit- the dead lift, squat and snatch all in one movement! You work biguscles and little muscles in your back that you may or may not work when doing the functional movements with a barbell.

re flips:

es are the same as stones- big ones and little ones, awkward sizes, different heights! We use the stones and tires in the sameanner- to work and focus on hip drive, hip thrust, deadlift position and just to pick up awkward objects. It's simply fun to do!

rmers handles & Axel bar deadlifts:

ese two pieces of equipment are both unique in their own way. The Axel bar may seem the same as a regular barbell, but whend the increased diameter, it works grip strength, which we all know is crucial in Crossfit. The farmers handles put your hands insition of power but the awkwardness of the length and instability of the handle works grip strength, forearm strength and ovedurance in the arm and forearm. Unlike kettle bell carries, where you are just stagnant in the movement and hold them close

ur side, the farmers handles will move and rotate as you move and walk with handles.

Nov CFF Newsletter-1

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