Building Update…and a Free Sep 10 Seminar

Aug 23rd, 2011

Building Update…and a Free Sep 10 Seminar

 Sarah_K_Clean.jpg

Sarah getting ready to stand up out of the bottom of a clean

A couple of items for you…

The Latest on the Building

Although we’re still working out in the Yard, there has been a lot of work happening behind the scenes to make getting into the building a reality.  One of the biggest items on the list that we’re working on is getting approval from the City on the fire detection system that we’ve installed in the building.  I won’t bore you with the details of what this system does, but the final piece of the installation process was completed last week, when a dedicated telephone line was connected to the system.

The only piece left for us involving the fire detection system is getting approval by the City.  The inspection is imminent and will most likely happen within the next couple of weeks.  It could happen at any time, and we’re shooting for getting the inspection done this week.  But it will all depend on the schedule of the person doing the inspection.  

As soon as the inspection happens, we’ll be sure to update you with the results.  This piece is one of the major checklist items for getting back into the building and we’ll be glad when it’s done with.

I know that you all want to get back into the building.  We do, too.  You all have been so great with your support and we can’t wait to pay back your patience with a great indoor facility.

Free Seminar for CFOers:  Getting the Most Out of Your CrossFit Training

I wanted to let all of you know that I’ll be doing a seminar on Saturday, September 10, beginning at 11am.  This seminar is free to anyone from CFO, regardless of whether you’re just starting or have been with us since CFO 1.0.  I’ve tried to come up with a title for the seminar that sums it up in a couple of words, but I just can’t.  So here’s my attempt at describing the seminar, its origin, and its purpose.  This is a little wordy, so if you wanna skip down to the very end of the post for a quick read, go down to the part that is titled "What You’ll Get from the Seminar."

So many people come up to me and ask what they should do to get x, y, or z (a muscle-up, a 5-minute mile, etc.).  I’m always willing to answer these types of questions and I love doing it.  But many of you out there may think you’re bothering me, or that I might not have enough time for such questions, or anything along those lines.  In addition, often times I receive the questions right before or during a group class, which limits the amount of time I can give you to answer the question to its fullest (often times I just tell you what to do without giving an explanation).  So with that in mind, I wanted to do a seminar on setting goals for any fitness-related pursuits you may have.

Before getting into goal-setting, though, it’s important to understand what we’re after in terms of fitness as it relates to the CrossFit model.  As such, I’m going to define the CF model of fitness and how it relates to what you’re trying to achieve with your health and fitness.

Once we’ve laid the foundation of the CF model of fitness, we can then get to goal setting.  I’ll touch on a couple of important points related to setting goals (one of the most important ones will be addition by subtraction, which I’ll explain in the seminar).

I’ll also make myself available to anyone who attends the seminar for a follow-up 1:1 planning session where we can map out the steps needed to achieve up to 3 fitness-related goals.

And the final piece of the seminar will be an open Q&A session, where you can ask me about anything you want related to CrossFit.  I can even give you fashion advice (this is to see if you’ve read the post up to this point).

What You’ll Get from the Seminar 

Whether you’re brand new to CFO or an experienced Games competitor, every person who comes to the seminar will get the following:

  1. An understanding of the CrossFit model of fitness
  2. An understanding of how to set and achieve fitness-related goals within the CrossFit model of fitness
  3. A 1:1 planning session with me to map out the steps needed to achieve up to 3 fitness-related goals
  4. An open-ended Q&A where you can ask me about anything you want related to CF training

And finally, there is no time limit on the seminar.  The Q&A session is open-ended and I will not end the seminar until everyone’s questions are answered.

DISCUSSION 6 Comments

  1. Zeke August 23, 2011 at 2:30 am

    and a bit stronger (excepting lats and other pullup muscles) from setting up and breaking down the gym every class.  I am deeply appreciative of the support of the CFO coaches and members especially these days.  You all didn’t design the cogs of bureaucracy you just made the best gym I have ever seen which, just for the moment, happens to be outside.

  2. Steve P August 23, 2011 at 4:50 am

     Thanks for the update Mike! Any chance you can have someone video tape steps 1 & 2 of your presentation? I’ll be on business travel and would really like to see it.

  3. Joe P August 23, 2011 at 1:47 pm

    For the Mikey mind meld.

  4. Hannah Love August 24, 2011 at 3:59 am

    I’m especially keen on the portion that will include fashion advice. Not only did I wear a goofy straw sun hat for my back squats yesterday, but I got home and realized that my pants were on inside out. I think I need some help.

  5. Michelle M. August 24, 2011 at 4:04 pm

    Hannah – back squatting has never looked so good. We all need straw sun hats!  I’ll be there! I’m also looking forward to learning about how to make a pair of yellow shoes and white tank top look good, I’m all ears!

  6. StephanieP August 24, 2011 at 6:17 pm

    Oh very cool! This is exactly the kind of thing I’m thinking about as a newbie, as I’m finishing up the on-ramp program… where am I trying to go from here? Goals will help, and knowing how to work towards them!