Open Gym & Sunday Update

Announcements:

CFS Two Year Anniversary Awards Dinner – Please join us on Saturday, April 12th, 2014, in celebrating CrossFit Stealth’s two year anniversary. This will be a formal awards celebration highlighting achievements over the past year. Formal attire required and significant others are more than welcome to attend. Last year’s party was a great success and we hope everyone will join us in this special night. The price of admission is $25 per person. The awards ceremony will be catered and drinks will be served.

Please purchase and sign up on MindBody for you and your significant other by April 1st, using the link below. http://clients.mindbodyonline.com/ws.asp?studioid=24840&stype=-102&sTG=29&sVT=28&sView=week&sDate=4/12/2014

CrossFit for Casey – Last year, we hosted our very first CrossFit for Casey event to raise money for the Kathleen ‘Casey’ Santye Memorial Fund.  The fund supports three ALS (Amyotrophic Lateral Sclerosis, Lou Gehrig’s Disease) Association’s patient service programs that were crucial to Erin’s family during her illness: The ALS clinical care center at Pennsylvania Hospital; the Howard I. Abrams In-Home Care Program; and the Marjorie Shimer Durable Medical Equipment Loan Program.  These programs were an integral part to supporting their family during their mother’s struggle with the disease and eventual passing in August, 2009.  The event consisted of an introductory workout for people new to CrossFit as well as another AMRAP for experienced CrossFitters.  The day was a huge success, raising over $3,500 and had over 100 participants, all while bringing awareness about ALS to the greater community.

This year, we will be holding our second annual CrossFit for Casey event on Saturday, May 10th, 2014.  This event will provide an opportunity to honor Casey’s love of fitness and her desire to better the lives of those around her all while providing support to those currently living with ALS.  We will be raising funds through ticket sales, donations, as well as a raffle.  Last year’s raffle included prizes such as Paleo cookbooks, Progenex gift certificates, local New Brunswick restaurant gift certificates, a grand prize package from Reebok of up to $500 worth of gear, and much more!  We ended the day with a barbeque, generously donated by Destination Dogs and Brother Jimmy’s BBQ, two local favorite eateries in New Brunswick.  Our participants shared memories of Casey, swapped stories about their AMRAPs and made new friends.

To register for this amazing event please visit: http://www.crossfitforcasey.com/home.html

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Active Recovery Day

Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

  • Swim (this is my first choice, and if you have an ocean, even better)
  • Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
  • Cycling (get outdoors and enjoy the scenery as you ride)
  • Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

Mobility and Maintenance

Inflammation Maintenance

  • This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation

  • Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Order your Paleo Cuisines – www.paleocuisine.net

Mental Restoration

  • Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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SUNDAY UPDATE

Monday – Front Squat & AMRAP

Tuesday –  Snatch & Couplet – BBC: Split Jerks

Wednesday – Mobility, Agility, & Conditioning

Thursday – Open Gym, Rest, Recovery, Mobility (Skill: Rope Climbs)

Friday – “14.4″

Saturday – Teams of 4

Sunday – Open Gym