WELP… here it is. My last blog as CFD Manager. I want to thank you all for an amazing experience and opportunity to get to know you as a coach and as a friend. I am truly sad to have to say farewell to you all this week. Develop Barbell Club is in good hands with Coach Colin, and I look forward to dropping in to his classes in the future. From the bottom of my heart, THANK YOU. ❤️ (in the meantime, enjoy this classy photo of me, and I will see you Sunday, December 18th for the Rogue Challenge!)
December – GOAT Challenge 🐐“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Handstand Push-ups, Rope Climbs, etc. Here is a way to turn your perceived weaknesses into strengths. This challenge is geared towards “practice,” dialing in our mechanics with a controlled heart rate. Meaning, not in the middle of a WOD. You can choose 1 or a few “Goats” to work on and alternate them each day. Every time you complete 5:00 of “Goat” work you get 1 point. Make sure to stretch also (down dog, child’s pose, crossover symmetry… are all good options)Sign up on the CFD Members FaceBook page! Don’t forget to log your progress in Wodify Rise!
ROGUE 1000# CHALLENGE: It’s not too late to join the Rogue 1000# Challenge! Join CFD Athletes on Sunday, December 18th during open gym for the Rogue 1000# Challenge. This is a test of maxes of Deadlift, Back Squat, and Bench, and the challenge winners (men lifting 1000+# and women lifting 750+#) will earn a coveted club t-shirt. LET’S GET HUGE. Even if you are not participating, come out to cheer on your fellow weight slayers as they tackle this challenge. Link to register is posted below.
The OPEN is coming! if you are new to CrossFit, the Open is “an opportunity to test your fitness against your local community, region, and hundreds of thousands of other athletes from around the world.” Registration is live on CrossFit.com, all workouts will be scheduled at CFD February 16 through March 6.
Tough Mudder is coming to Slinger May 14th! Get signed up on the CFD team. Entry is $90, which you can bring to any of the coaches at the gym, and you will be sent an email link to join the team.
GYM REMINDERS & ANNOUNCEMENTS:
Rouge 1000LB CHALLENGE: get signed up for the 1000# challenge on the Rouge website! We will be doing the challenge as a group on December 18th. https://www.roguefitness.com/challenges?gclid=Cj0KCQiAveebBhD_ARIsAFaAvrEQHd_vxrPqiOF7oKh_9tDEzNnRz4p5uQHDCBbKuq0tpIIxxl8aM9waAkIGEALw_wcB#/about
Looking to Compete?
Here are some upcoming Competitions in our area!
December 10: Driftless Winter Throwdown (MF) scaled, intermediate, Rx, Driftless CrossFit, Onalaska
December 18: Rouge 1000/750# Challenge at CFD. Challenge is open now, closes December 31.
January 21: Beasts, Beers, and Barbells (Individual), Redemption Fitness, Waukesha
January 21: the Ice Bowl (MMFF) scaled, intermediate, and Masters (cumulative age of 150+), CrossFit Green Bay, Green Bay
February 3-5: Fit For Kids
February 16-March 6: the CrossFit OPEN (individual) Rx, Scaled, Foundations. Register at CrossFit.com
May: FOURTIFIED, (MMFF), CrossFit Develop
THIS WEEK’S HIGHLIGHTS:
Monday: Back Squat
Tuesday: Deadlift
Wednesday: Metcon
Thursday: Snatch
Friday: Bench
Saturday: Barbell // “Holleyman”
Sunday: OPEN GYM
Heidi Kilbourn
Gym Manager //USAW-L1 //CF-L1
