WOD

Home Sweet Home

As most of you know already, we have moved into our new spot at 302 State Street in Downtown Beloit and we will be calling this spot our home for a while now!  If you did not know, we have had 4 locations since 2011 and this location just feels like home to me. Maybe it's the endless amounts of Brooke Ence YouTube I can watch at the gym now with our fancy TVs, or it's just the feel of knowing we've found the right spot!  I was sitting in the gym yesterday just looking at the awesome space that we now get to call ours and I couldn't help but reminisce about the memories that CFB has given me and all of the members over the past 5 years.  

Every time that I have been part of a move, our members come through and are there to lend a helping hand, whether it is to bring a truck, build, put up the rig, put down flooring, lift and carry things,  paint, clean (even the bathrooms), or lend a helping hand anyway possible, (coffee runs!) I have felt lucky to be part of a community that cares so much and is always willing to go out of their way to help CFB in any way they can. Through changes all of the members have been amazing and always been a part of the team and we can not say thank you enough!  We appreciate everything you have done for us, and with out you none of this would be possible.

Lastly, I would like to give a big thank you to our fearless leader Scott.  I know he doesn't like to be in the spot light, but with out him our family wouldn't exist and I often think of that.  He has given up a lot for CFB to exist and for us to continue to have an amazing place to not only get our fitness on, but for our friendships and families to grow and have a special place to call ours! 

This fall, we will be working on goal setting for everyone, as this is an important part to everyone's fitness.  If you aren't setting goals, it is easy to get stuck and we want to be there to help you reach and exceed things you didn't think were possible!  If you are on the fence about starting CrossFit, or wondering what we are all about, feel free to stop by and check out a class or email coach@crossfitbeloit.com to set up a FREE baseline workout and goal assessment! 

 

 

After the Open

Jon coaching up Justin on 16.4

Jon coaching up Justin on 16.4

As I sit here and see another CrossFit Open come and go, it seems like yesterday we were doing those walking overhead lunges, or maybe my legs are still sore from it.  As a coach, member, and participant in the Open this year, it different to me in a lot of different ways.  I have participated in the Open since 2013 and have seen my fitness have moments of greatness and had me also questioning if I should keep doing CrossFit.  This year gave me a proud feeling to be a part of CrossFit Beloit (it’s not that I don’t feel this on a regular basis), and see how great everyone did and how far they have come.  We had people complete zero Open workouts Rx to all five this year.  We had people get first bar muscle ups, first double unders, people beating their 14.5 time and everyone trying new things for the first time and having success.

Coach Mike, Nancy and Aaron on 16.4

Coach Mike, Nancy and Aaron on 16.4

This year the most amazing workout to watch was 16.3, the workout with the bar muscle ups.  This was the first year we saw the bar muscle up in an Open workout and really in a work out at the CFB gym.  I saw people fight for their first bar muscle up, and I think to myself now, would they have tried that on a normal day or workout?  My guess is no, which is why the Open is so great, it makes us get out of our comfort zone.  It would be so easy to look at a bar muscle up in a work out and automatically say… I can’t do that, I’ll do a pull up instead, or dips.  The Open almost forces us to try things we never thought possible.  I saw people get their first ever bar muscle up, followed by another, and another, and just this moment of greatness in the gym.  I also saw people not get their first bar muscle up and a look in their eyes that they weren’t satisfied and wanted to work to get one.  

Danielle being the 67th fittest woman in Wisconsin! Awesomeness!

Danielle being the 67th fittest woman in Wisconsin! Awesomeness!

After last years Open I was dissapointed on how I did compared to other people’s scores and didn’t look at my overall year of growth when it came to Crossfit, being a part of the gym and being a coach.  I was down on myself last year, but this year after the Open I have a this feeling of accomplishment and wanting to do better for myself, not what others are doing or scoring on workouts.

I think it is important to constantly set goals, and in CrossFit world the Open season is now over and we have a year to work on ourselves and our overall levels of fitness.  If your goal is to do one of these workouts again and do better, so be it, work on those skills.  If your goal is to compete again, there are lots of opportunities over the next year to do that.  If your goal is to simply sign up for the Open next year and complete all 5 workouts, we can help with that too.  If your goal is to simply workout and make yourself better each day, then that’s your goal.  I think this is a great time for each and every one of of us to look back and reflect and see what it is we want to accomplish over the next  year.  

A fun side note... Matt and Mike finished in the Masters 55-59 category tied for 2nd fittest in the state of Wisconsin, and 66th and 68th in the North Central Region! The also had a little head to head battle at the gym if any of you had a chance to see!

 

 

CrossFit Open

Well, it's that time of year again for the CrossFit Games Open! It always creeps up on us so fast and I can't believe it's been a year already since we were last doing our Open workouts.  

What is the open?
The Open is a 5 week, 5 workout challenge that qualifies people for the CrossFit Regionals and Games.  At CFB we use it a test of fitness from year to year and to challenge ourselves to workouts and movements that we my not normally do.  There will be Rx workouts, scaled and masters for each of the 5 workouts.  We will do these workouts with a judge counting your reps, and after you will submit scores the Crossfit site.  Each week a new workout is announced on Wednesday night and your score will have to be submitted by the following Monday evening.  The cost is $20 to sign up via the link at the bottom of this blog.  Why pay $20 to exercise if I'm not going to the Games?  Being on the leader board holds you accountable for your workouts and challenges you to compete at and do the best that you can.  Plus it is fun to see how you stack up against others in your age range and gender around the world!  

Being a part of 3 Opens at CFB (This is Alison by the way), I have seen first double unders, first chest to bar pull ups, clean PR's at weights people never thought were possible.  I've also witnessed first handstand push ups, muscle ups and even beating scores from the past.  All of which are extremely empowering and amazing to see.  Nothing beats the feel of that Friday night workout with everyone there cheering you on!  I have also see people, including myself not perform as well as they think they should have, and then come back and set goals and crush them.  I think the Open gives you a chance to set and reach new goals, as well as see your fellow friends and CrossFitters accomplish things they never thought possible.  

When:
Friday's we will be completing the workouts.  If you can't make it Friday, please arrange a time during open gyms to make up the workouts.  you are welcome to do the workout more than once to get a better score if you wish!  See a coach for any questions! 

Register here! (be sure to sign up under CrossFit Beloit)
http://games.crossfit.com/about-the-games/the-open

 

CrossFit Kids & More Space!

Greetings!

CrossFit Beloit has 2 very exciting new announcements for everyone.  First, we will be filling in the space that the cubbies are currently in with cement, to give us additional space for our classes!  This will not only free up some more spots for classes, but will create a more open space for our awesome members to exercise in, and for our new program that will be starting March 1st... CrossFit Kids!

Starting on Thursday, February 4th we will be moving the cubbies and all of the belongings to the offices near the restroom.  The offices will now be our "changing" rooms and we will store the shoes and cubbies in those areas.  If you want to move any personal belongings on your own, do so before this Thursday, or we will move them into the offices for you.  Friday, February 5th we will not be having 6:30pm class to get the area ready for the cement.  Saturday, the 6th we will also not have morning class to work on the area.  If you are wanting to help or have a wheelbarrow, talk to Scott this week on details!  As always, if you have questions, see a coach.   

We have been working on plans to start our CrossFit Kids program and we now have an official start date. The first ever CrossFit Beloit Kids program will be March 1, 2016 at 6:30 pm. We are going to offer the families of current member’s first chance to register. We will eventually have three different age groups: Oscars (3-7yrs old), Kids Rock (5-14yrs old), Teens (12-18) but we will start with the ‘Kids Rock’ age group. Please reply to Mike Morley at mkmor@charter.net or 815-703-3429 (text or phone) to reserve one of the 8 spots available.

Pertinent Facts:
1.    Class Times: Tuesday 6:30-7:15pm / Thursday 3:45-4:30pm / Saturday 10:00-10:45am
2.   Cost: $50 Punch Cards that are good for 10 classes
3.   Class Size: 8 max (starting out)
4.   Location: Our Box (outside when the weather allows)
5.   Equipment: Gym shoes, athletic clothes and a water bottle with their name on it.
6.   Objective: Having FUN while learning to move properly in a safe environment.
7.    Growth: We will be adding the other age groups and more class times when we get the program established and running efficiently.

Thanks and please let the kids know that this is going to be fun!