Post cookout/Games blog

8.2.2013

Post-cookout/Games blog

Hello CFD! It’s been a little too long since I’ve written anything addressing the community, and I apologize for that. It’s been a hectic month trying to finish out my practicals as well as my training and running day-to-day operations at CFD. Don’t misinterpret that as me complaining…busy is a good thing!

I wanted to take a moment to THANK each and every one of you who made it out to our cookout we had the other weekend. It’s always awesome (and that’s an understatement) to see the ever-growing and evolving community get together outside of the box and hang out. We work hard, and we are certainly entitled to play hard as well! We should definitely do stuff like that more often—I wish more verandas were available on the weekends!

I had the honor of watching a great friend of mine compete at this year’s CrossFit Games—that is, the ‘Super Bowl’ of CrossFit for those of you who aren’t familiar with it. The fittest men and women on the planet competed over nearly a week’s time for the title of ‘Fittest on Earth.’ ….What an incredible experience!!! If you’re not familiar with Eric of CrossFit Hingham, you should definitely check out his page, ‘like’ Hingham on Facebook, and follow their blog. A lot of great people and awesome athletes go to his facility, and it was great to see the CFH’ers who made it out to Cali to watch their coach compete.

It made me realize even more how thankful I am to be a part of such a great community here in Dubuque. Thanks to all of the athletes, and a big thanks to Coach Mike, Coach Vanessa, and Coach April for doing such an excellent job every day. I know I say it a lot, but I mean it each and every time. If you haven’t checked out the events at the Games, go to the Games site and check it out!

Let’s keep training our asses off and set our sights on this next year’s CrossFit Open in 2014!

RLTW <1>

–Coach Phil

What is CrossFit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

How do I start?

If you are interested in speaking to a coach and learning more about our philosophy on fitness and how we can help you achieve your goals, get signed up for an introductory class! New Foundations classes start the first full week of each month, so get in for your intro class to get signed up for the upcoming month’s classes!

What do classes look like?

Each of our sessions are 100% guided and coached. Our classes are structured in smaller groups so that everyone is able to receive some individual attention. At times, we may bring in other trainers to help coach so as to not overlook anyone.

We will always begin with a dynamic warm up. This will usually consist of a few movements that ensure that the entire body is ready for the session. At this point, you should feel an elevated core temperature and maybe have a light sweat.

Next we work on skill moves. These include a variety of motions such as Olympic lifting, body awareness movements, or any number of others that fit into our programming. Coaching plays a big part in this section. Many of the movements we teach will be outside of the average skill set. Part of our goal is to broaden your base, constantly introducing new and different moves.

At this point we begin coaching the workout of the day (WOD). Often, the WOD will incorporate elements from the sessions’ skill work. After adjusting the WOD to each individual’s skill and fitness level, any last minute questions are answered. Then, it’s 3 2 1 GO! And we’re off!!

Are the coaches qualified?

We pride ourselves in the knowledge of our trainers. Each and every one of our trainers are qualified to guide you along your CrossFit journey. We also believe that continuing education is paramount to the success our of members, so we help our coaches get any additional training that will advance their knowledge in the field.

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