Tomorrow’s WOD is one you will not want to miss. We will be hitting it as hard as we can in honor and memory of Lt. Col Kenneth Bourland. Ken is survived by his wife Peggy Bourland and sister Kellie Bourland. Both Peggy and Kellie are Members of ITF 280 and are powerful inspirations in our Iron Tribe community. Ken was 37 years old and had served 15 years Active Duty in the Air Force. He served in 2 wars: Operation Dessert Storm, and Operation Iraqi Freedom. While in Iraq, Ken served with the USMC where he flew countless hours of combat missions and one rescue mission. Ken gave his life on January 12, 2010 during the earthquake in Haiti. Peggy says, “If I had to come up with one word that best described Ken it would be, INTEGRITY. He oozed it and it showed in everything he did.”
But thankfully my neighbor has a “CrossFit Garage”. I’ve never done Fran, so I had no idea how I would perform. I knew I could do pull ups, as ugly as they are, and I knew I could do 95# thrusters… but 21-15-9?
Thankfully my neighbor was both timing me and pushing me. After four and a half months of CrossFit, I officially have a Fran time: 9:00 RX.
I wanted to thank you guys for giving quick and decisive feedback on the 2 question survey that I sent out by email yesterday. I was following up on my 21 Action Steps from the recent Tribe wide survey and the final thing on my list was to create a schedule that reflected hour long classes and then to let you guys vote on whether or not we should move in that direction.
The feedback was rapid (15 seconds surveys rock) and decisive. Overwhelmingly you do not want to change up the entire schedule in order to move the class format to 1 hour. That is our preference as well but wanted to make sure that you had a chance to vote on the proposed change.
I think you can see from the last two weeks of programming (in particular) that we have all the time we will ever need in the context of a 45 minute class to get some serious work done!
Luan and I are meeting on making our warm up’s more intentional in the skill building area and we are also adding a new strength class on M, W, and F starting next week at 1 pm. In addition there will also be a new Olympic lifting class on T, TH starting next week as well. In both of these classes we will also be addressing skill development.
Have a great 4th of July (Mendy’s birthday!) Tribe! Thank you so much for all the great feedback that you have given us over the last couple of weeks.
Benchmark WOD’s – we know they require immense will and determination to get through but who knew one workout could make such a difference in the lives of others half way around the world?
Check out this 2 minute video and see how 30 athletes going through Fight Gone Bad changed the lives of 500 Sudanese! I couldn’t be prouder of you guys.
We will have a video within the next month to introduce you to the ITF Village that will be receiving our well!
You will notice when you log into the scheduling portion of the website that you are given the option for a CrossFit class or Free Events. Each of you has been loaded with a Free Events package over the weekend which allows you to register for any of our events without sacrificing a CrossFit class credit.
So, three events you will want to look out for and register for very soon are:
1. This Saturday from 8:30 to 10 am we have 15 spots (13 now) available for an Olympic Lifting Workshop. Because the Oly lifts are some of the most technical exercises that we do we wanted to offer some extra instruction on them. Sign up quickly because the spots will go fast.
2. Next Saturday the 21st we will have a 10 minute Cindy competition. This will be a blast and we have 60 spots open to come out and compete with the rest of the Tribe. I am going to give each of you first shot at signing up and then I am going to open it up for any other athletes or CrossFitters in town who want to come and compete with us.
3. On Friday the 27th we have our first annual A-WODs party celebrating the achievement of closing out our 200 membership cap! This will be a party you will not want to miss! Please sign up as your way of RSVP so that we can plan food accordingly.
My favorite holiday is around the corner and I wanted to let everyone in on the schedule change that we have for the gym.
Monday the 5th will be a short day since many of you have that day off and are relaxing from the weekend (but not from your diet of course
As of now, we have 2 classes in the morning time and 2 classes in the evening. If you are WODing or not WODing on these days, please make the necessary changes on the schedule so that we can open or close any other classes to reflect the demand.
Schedule as of now for Monday is: 7am and 8am for the morning classes
4pm and 5pmfor the evening classes
What will the WOD be you ask?…C’mon, you know i dont reveal till last minute!
I am inviting YOU to join the Tribe this Friday June 18th for an evening of Fun, Food, Movie and of course….WOD!
This nights feature film will be “300″, the 2007 blockbuster hit depicting the great Battle of Thermopylae where 300 Spartan soldiers lead an army of a few thousand against the 1 million man Persian invasion.
Time: 6:00pm We will kick the evening off with the “300 WOD”, a benchmark WOD that was created to test the physical and mental capacities of the actors and stuntmen throughout their months of training. Consider this their “baseline”.
To achieve their objectives, the crew adopted this motto: Appearance is a Consequence of Fitness
Cost: $20 This will include the WOD, movie and of course delicious catered Paleo Food from our very own, Sean Butler of Food Studio B.
So that we have enough food for everyone, I ask that you register for this event ASAP. If you are unfamiliar with how to register, click here to take you to the step by step instructions.
What to Bring: -WOD clothes and perhaps a change of clothes to relax in and watch the movie.
-a chair or blanket for movie viewing
-your appetite for the WOD and the food
The movie will begin shortly after we pick the bodies off the floor…..
Remember to register!
We will be open on Monday morning for two classes. We will be running a 9 am class as well as a 10 am class. We will have one of our first “hero” workouts scheduled and it will be a benchmark day so save your cheat meal for Monday afternoon! In case you don’t know a hero wod is a workout that is created and named after a fallen soldier / firefighter / police officer who was a fellow CrossFitter. So, it is only appropriate that we do a hero wod on Memorial day to remember the sacrifices made for us.
See you then! In the meantime the Iron Tribe affiliate team has a competition to win over the weekend in Jacksonville, FL
