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cfl newsletter 1114

M
Melanie Garner

This document provides an update from Coach Bruce on the CrossFit Teens program at the box. It summarizes that the CrossFit Teens class was started in response to requests from adult members, and has grown popular with 6-12 teens attending workouts 3 times per week. The teens work hard and often make the WODs harder than intended by Coach Bruce. Both the teens and their parents who attend the adult class enjoy the program.

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Jason Harper is the first athlete to be featured in our monthly Athlete Spotlight. Age: 41 CrossFitting since: July 2013 1. Favorite Lift: Bench press 2. Favorite WODs: Any Hero WOD and any WOD over 20 minutes that gasses you. 3. His Goats: Overhead squats, shoulder mobility, and planks. 4. His Goals: To be able to do multiple muscle-ups. 5. Whats one random tidbit that we dont know about you? I have a happy dance. Jason and his wife Christa began CrossFitting after getting bored with treadmills and exercise bikes. They wanted something energizing they could do with their son Chip. Jasons favorite thing about Cross- Fit is, hands down, the camaraderie of the people at the box. The spirit here and the other members moti- vate him and make it fun. When Jason isnt at the box, he likes to hike trails. He loves com- peting and group eventsthe more difficult the better. In 2011 he hiked Kilimanjaro! Jasons biggest cheerleaders are his wife of 19 years Christa, and kids Chip (19), and Kailee (13). If youd like to see pictures of Jason doing cool stuff like climbing the tallest free-standing mountain in the world, visit www.harpernet.net. You may even catch one of him doing his happy dance. Athlete Spotlight: JASON HARPER This past spring a number of our adult members begged Louanne and myself to start a CrossFit program for their teenagers (10-18). We listened, and our CrossFit Teens class was born. At any given time, well have 6-12 teens working out on Monday, Wednesday and Friday evenings at 6pm. We have an adult class going on at the same time, and most of those adults are the parents of the teenagers. Its great for the parents to see how hard their kids are working, and its not uncommon for one of the teens to run over and brag about a new PR or ac- complishing a new gymnastics move for the first time. CrossFit Teens combines weightlifting, gymnastic, cardio and plyometric movements in different combinations to create a WOD. Often Ill let the kids create the WOD, (with my input) and they frequently make it harder and longer than Id intended! No matter how hard they work, I always see them leaving with a smile and a fist bump, knowing theyll be back for more in a couple of days. Nov/Dec 2014 Volume 1, Issue 1 BOX BUZZ CrossFit Teens: AN UPDATE FROM COACH BRUCE
Road Races 11/22 Winner Either Way 5k/10k/1mile Cumming 11/27 Tryptophan Half Marathon/10k/5k Cumming 12/6 A Market Place Christmas Jingle 5k Cumming 1/17/15 Dirty Spokes Central Park Frosted Foot 7.0/3.5 mile Trail Run Cumming 3/7/15 Albany Marathon and 1/2 Marathon Albany, GA 3/14/15 Dirty Spokes North GA College 5.3/2.5 mile Gainesville 3/22/15 Publix Georgia Mara- thon and 1/2 Marathon Atlanta CrossFit Competitions Barbell Massacre 12/6 CrossFit Dahlonega Click here for details. 2015 Garage Games ONE 2/6th -8th Suwanee, GA Click here for details. 2015 Obstacle Races Spartan Sprint March 7 & 8 Warrior Dash April 11 Savage Race April 18 Dirty Girl Mud Run April 25 Tough Mudder May 2 & 3 Visit www.mudrunguide.com for a list of all 2015 Georgia Mud Runs and Obstacle Rac- es. Dates and links for each one are listed with details on course descriptions, obstacle lists, coupons, discounts, prizes, awards, parking costs, spectator fees and more about each event. Becca tried CrossFit after hearing about it, and its intensity, from her sister-in-law. She wanted to lose baby weight and came to CrossFit Lanier in March of 2013. 1. Favorite Lift: front squat 2. Favorite WODs: tabatas and deck of cards. She loves the mystery of not knowing whats coming next. 3. Her Goats: overhead squats, pull-ups and toes-to-bar. 4. What made you decide to become a coach? I think CrossFit has the ability to change your life, and I enjoy working with people. I find that more often than not, when I teach, I learn. 5. What superpower do you bring to coaching? I try to meet the needs of each per- son and make them laugh and have fun at the same time. 6. Whats one random tidbit that we dont know about you? I can touch my tongue to my nose. Like Rich Froning, Becca aspires to have FITNESS be her wheelhouse. When she isnt at the box coaching or WODding, you can find her run- ning, making whole30 recipes, rescuing kittens, and enjoying family time with her husband Rus- sell and their sweet kiddos Katie (3) and Jake (2). Coach Spotlight: BECCA KARCHER Mark Your Calendars! After extensive research, CrossFit Lanier decided to offer the sfh line of products. There are a variety of items available that may be specifi- cally tailored to your needs. Each of these are offered at a discount to our members. Need a healthy pre or post-WOD snack? RX Bars are a delicious option and come in yummy apple, blueberry, coconut, and coffee flavors. Thirsty for a FitAid? CFL has an icy cold cooler full near the fridge. Both RX Bars and FitAid can be pur- chased individually, or with a con- venient $25 punch card. CrossFit Lanier also proudly carries Reebok shoes and apparel. Need Nano 2.0s or 4.0s to speed up your WODs? Lifters to PR your snatch? Have a pair of shorts or a sports bra on your list? The inven- tory changes weekly, and it goes fast! You may shop the list and get all of your goodies for a discounted cost! The bottom line here is this; please dont be shyfeel free to ask either Bruce or Louanne about any of the products they carry. Theyre happy to help! Learn what theyre for and how they work, to discover exactly whats right for YOU. Did You Know... CrossFit Lanier believes first and foremost in the importance of get- ting all the nutrients your body needs to perform from natural, whole foods. However, there are times when an athlete may need a little help. Have your goals recent- ly changed? Have you dialed up your training? Are you preparing for an upcoming competition? A half or full marathon? An intense obstacle course race? Are you interested in adding muscle or cutting fat? As your goals change, so may your nutritional needs. You may consid- er adding extra protein or recovery formulas into your diet. This begs the question: how do I choose one? Follow us

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cfl newsletter 1114

  • 1. Jason Harper is the first athlete to be featured in our monthly Athlete Spotlight. Age: 41 CrossFitting since: July 2013 1. Favorite Lift: Bench press 2. Favorite WODs: Any Hero WOD and any WOD over 20 minutes that gasses you. 3. His Goats: Overhead squats, shoulder mobility, and planks. 4. His Goals: To be able to do multiple muscle-ups. 5. Whats one random tidbit that we dont know about you? I have a happy dance. Jason and his wife Christa began CrossFitting after getting bored with treadmills and exercise bikes. They wanted something energizing they could do with their son Chip. Jasons favorite thing about Cross- Fit is, hands down, the camaraderie of the people at the box. The spirit here and the other members moti- vate him and make it fun. When Jason isnt at the box, he likes to hike trails. He loves com- peting and group eventsthe more difficult the better. In 2011 he hiked Kilimanjaro! Jasons biggest cheerleaders are his wife of 19 years Christa, and kids Chip (19), and Kailee (13). If youd like to see pictures of Jason doing cool stuff like climbing the tallest free-standing mountain in the world, visit www.harpernet.net. You may even catch one of him doing his happy dance. Athlete Spotlight: JASON HARPER This past spring a number of our adult members begged Louanne and myself to start a CrossFit program for their teenagers (10-18). We listened, and our CrossFit Teens class was born. At any given time, well have 6-12 teens working out on Monday, Wednesday and Friday evenings at 6pm. We have an adult class going on at the same time, and most of those adults are the parents of the teenagers. Its great for the parents to see how hard their kids are working, and its not uncommon for one of the teens to run over and brag about a new PR or ac- complishing a new gymnastics move for the first time. CrossFit Teens combines weightlifting, gymnastic, cardio and plyometric movements in different combinations to create a WOD. Often Ill let the kids create the WOD, (with my input) and they frequently make it harder and longer than Id intended! No matter how hard they work, I always see them leaving with a smile and a fist bump, knowing theyll be back for more in a couple of days. Nov/Dec 2014 Volume 1, Issue 1 BOX BUZZ CrossFit Teens: AN UPDATE FROM COACH BRUCE
  • 2. Road Races 11/22 Winner Either Way 5k/10k/1mile Cumming 11/27 Tryptophan Half Marathon/10k/5k Cumming 12/6 A Market Place Christmas Jingle 5k Cumming 1/17/15 Dirty Spokes Central Park Frosted Foot 7.0/3.5 mile Trail Run Cumming 3/7/15 Albany Marathon and 1/2 Marathon Albany, GA 3/14/15 Dirty Spokes North GA College 5.3/2.5 mile Gainesville 3/22/15 Publix Georgia Mara- thon and 1/2 Marathon Atlanta CrossFit Competitions Barbell Massacre 12/6 CrossFit Dahlonega Click here for details. 2015 Garage Games ONE 2/6th -8th Suwanee, GA Click here for details. 2015 Obstacle Races Spartan Sprint March 7 & 8 Warrior Dash April 11 Savage Race April 18 Dirty Girl Mud Run April 25 Tough Mudder May 2 & 3 Visit www.mudrunguide.com for a list of all 2015 Georgia Mud Runs and Obstacle Rac- es. Dates and links for each one are listed with details on course descriptions, obstacle lists, coupons, discounts, prizes, awards, parking costs, spectator fees and more about each event. Becca tried CrossFit after hearing about it, and its intensity, from her sister-in-law. She wanted to lose baby weight and came to CrossFit Lanier in March of 2013. 1. Favorite Lift: front squat 2. Favorite WODs: tabatas and deck of cards. She loves the mystery of not knowing whats coming next. 3. Her Goats: overhead squats, pull-ups and toes-to-bar. 4. What made you decide to become a coach? I think CrossFit has the ability to change your life, and I enjoy working with people. I find that more often than not, when I teach, I learn. 5. What superpower do you bring to coaching? I try to meet the needs of each per- son and make them laugh and have fun at the same time. 6. Whats one random tidbit that we dont know about you? I can touch my tongue to my nose. Like Rich Froning, Becca aspires to have FITNESS be her wheelhouse. When she isnt at the box coaching or WODding, you can find her run- ning, making whole30 recipes, rescuing kittens, and enjoying family time with her husband Rus- sell and their sweet kiddos Katie (3) and Jake (2). Coach Spotlight: BECCA KARCHER Mark Your Calendars! After extensive research, CrossFit Lanier decided to offer the sfh line of products. There are a variety of items available that may be specifi- cally tailored to your needs. Each of these are offered at a discount to our members. Need a healthy pre or post-WOD snack? RX Bars are a delicious option and come in yummy apple, blueberry, coconut, and coffee flavors. Thirsty for a FitAid? CFL has an icy cold cooler full near the fridge. Both RX Bars and FitAid can be pur- chased individually, or with a con- venient $25 punch card. CrossFit Lanier also proudly carries Reebok shoes and apparel. Need Nano 2.0s or 4.0s to speed up your WODs? Lifters to PR your snatch? Have a pair of shorts or a sports bra on your list? The inven- tory changes weekly, and it goes fast! You may shop the list and get all of your goodies for a discounted cost! The bottom line here is this; please dont be shyfeel free to ask either Bruce or Louanne about any of the products they carry. Theyre happy to help! Learn what theyre for and how they work, to discover exactly whats right for YOU. Did You Know... CrossFit Lanier believes first and foremost in the importance of get- ting all the nutrients your body needs to perform from natural, whole foods. However, there are times when an athlete may need a little help. Have your goals recent- ly changed? Have you dialed up your training? Are you preparing for an upcoming competition? A half or full marathon? An intense obstacle course race? Are you interested in adding muscle or cutting fat? As your goals change, so may your nutritional needs. You may consid- er adding extra protein or recovery formulas into your diet. This begs the question: how do I choose one? Follow us