Author: Phil Gothard

Before I get into the holiday schedule, I would like to recognize all veterans for having served this great country of ours. In spite of a lot of the divisive rhetoric that is rampant in seemingly all mediums of communication these days, we have it great here in the USA and I am proud to call this country my home.

We have military representatives from Vietnam to present day as members of the CFD community, and I am grateful for each and every one of your service, past and present. Thank you all for setting the example for others to follow!

2019 Holiday Schedule

And just like that, we’re talking about the last stretch of 2019. As cliche as it sounds, I’m going to say it anyway – Where did the year go????

Here are some dates outlining our holiday hours as well as our Anniversary/Holiday party in January:

Thanksgiving Holiday Hours

Wednesday, November 27th (Thanksgiving eve): 5:15, 6:30, 9:30, and 1pm classes ONLY
Thursday, November 28th (Thanksgiving): NO CLASSES
Friday, November 29th (Black Friday): 6:30 and 9:30am ONLY

Christmas Holiday Hours

Tuesday, December 24th (Christmas Eve): 6:30 and 9:30 classes ONLY
Wednesday, December 25th (Christmas Day): NO CLASSES

New Year Holiday Hours

December 31st (New Year’s Eve): 6:30, 9:30, and 1pm classes ONLY
January 1st (New Year’s Day): NO CLASSES

Apparel

That’s right, we have some new apparel on the way, so stay tuned for details and the chance to pre-order!

Anniversary Party

Also, save the date – Friday, January 10th is our 8-Year Anniversary Party at a brand new venue – The Driftless! I am very excited to support this great new spot and hope you are all looking forward to it as well. Tickets and details will be available shortly, so stay tuned. To accommodate attendance, we will not be hosting the 5:30pm class that day.

The link to the Facebook event can be found here

The link to the signup sheet can be found here

I’m looking forward to seeing you all there!!!

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Not a member? Sign up today!  The next Intro class takes place on November 16th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Click here to view the scoreboard

Prediction Points

Team Rubber correctly guessed muscle-ups and wall balls, earning the team 4 points. Turf correctly guessed MU, wall balls, AND rowing, earning the team 6 points! Also, both teams (basically) guessed triplets, earning them both an additional 5 points.

Wrapping It Up

That’s it, folks, the Open season is at an end! Team Rubber went into 20.5 with a fairly substantial lead and was able to hold onto it for the overall win! However, we had five weeks of outstanding turnout and participation this year which is really what it’s all about. Thank you all for being a part of it!

What’s Next?

Stay tuned for our holiday schedule as well as a couple of very exciting announcements, to include an upcoming apparel order AND a new venue for our 8-year Anniversary Party!

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Not a member? Sign up today!  The next Intro class takes place on November 16th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Click here to see the full scoreboard

Podium

Rubber occupied 7 of the 12 available podium spots resulting in a 14-10 point advantage.

Prediction Points

Team Turf is the only team to score any points by correctly guessing 3 movements in the workout, earning them 5 points

One more week!

Team Rubber’s lead can be almost entirely attributed to attendance. Turf’s best week for attendance was the very first week, where they outscored Rubber by 5 points! Ever since, Rubber kicked it into high gear and showed up consistently every week, which has resulted in a substantial point lead going into 20.5. It would take some serious effort on Turf’s part to close the gap and go for a win, but there are a lot of points left on the table every week with Check-Ins!

20.5 After Party!!!

Don’t forget to attend the 20.5 After-Party on November 8th!

20.5 Scoring

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Not a member? Sign up today!  The next Intro class takes place on November 16th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

If you’d like to follow along for Theresa’s final stretch as she reaches her competition date, she has created a Facebook group to share updates with you all. Click here to request access!

What is your favorite gym music?
80’s rock, however I’ll take anything that isn’t that noise Mike sometimes plays and calls music! 

What did you do for fitness prior to joining CFD?
I’ve never been into fitness. I’ve always struggled with my weight in adulthood. At one point I weighed 186 pounds!! About 7 years ago my friend started a boot camp so I joined. She then started a CrossFit gym so I joined that and never looked back!

What changes have you seen in yourself since you started?
Here’s a long answer, sorry! So since the beginning, I’ve noticed an improvement in strength and stamina. However, I never was happy with the way I looked. I wanted to look like I went to a gym!! I would tell myself that my weight was ok because it “was muscle”. I wasn’t fooling anyone. A year ago I decided I needed to make some changes. I as going to be 50 in a year! I was lacking the motivation to come to the gym and my eating wasn’t great. I sat my husband down and told him I wanted to compete in a bikini fitness competition in a year. I’ve never even been to a competition before! I just knew I needed a goal, so I picked a good one! My husband is so supportive and said that if it’s what I wanted he would support me. So I went to coach Mike and just told him what I wanted to do. I thought he was going to laugh at me but he didn’t blink an eye! He said let’s do it! That was the beginning of this journey. There have been times I doubted myself. No matter what I got up and got in my workouts! We tried different eating plans until I finally found one that worked for me. I’ve been very dedicated to following my meal plan, which hasn’t been easy! The plus is that I don’t really have a social life that would hold me back. So about April I started to see results. By July it was falling into place weight-wise. I had a difficult time seeing changes but others were noticing. The last month I’ve seen the change!! I’m down 20 pounds in a year. I’m only 5’ so that’s a lot! I now can do pull-ups! Just today I held a handstand!! I’m really nervous about my comp but I’m going in holding my head high because I see how far I’ve come.

What do you like most about CrossFit?
The people. There have been days that I don’t want to come in. I feel like if I miss then I would be letting down my gym buddies. They push me to keep going!

Have you ever chalked up to do something that didn’t require chalk?
Of course. Doesn’t everyone need chalk??

What are your goals going forward?
I want to stay at a good weight and look tone. I don’t need to be the strongest person in the gym. I’m vain I guess!!

What advice do you have for someone just starting out at CFD?
Just do it. These people standing beside you are not judging you they are truly supportive. Don’t try to beat anyone but yourself, that’s hard! Keep coming. If your struggling with anything just reach out to one of the amazing coaches!!

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Not a member? Sign up today!  The next Intro class takes place on November 2nd at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Click here to see the full scoreboard

Best Dressed

Brent (Team Rubber) took the cake with Best Dressed, earning his team an additional 3 points!
*Please let me know if I missed anyone’s attendance, check-in, or costume!

Podium

Turf occupied 9 of the 12 podium spots this week!!! Great work!

Prediction Points

Team Rubber’s prediction was a 25 min AMRAP of:

• 5 HSPU
• 10 C2B
• 15 box jumps
• 25ft OH walking lunge

Since they predicted HSPU, they earned one point; otherwise, the # movements, time domain, and rep ranges all missed the mark

Team Turf’s prediction was a 13 min cap (For Time) of:

• 55 DL
• 55 wall ball
• 55 cal row
• 55 HSPU

Turf’s successful prediction of both deadlifts and handstand pushups earned them 2 points; otherwise, all other opportunities for points were missed.

We’re Just Getting Started!

With only two weeks to go, the gap between the teams is very tight – it’s definitely anyone’s game! Also, Attendance and Check-Ins are worth more starting next week (3 and 2, respectively), the Podium Points double, and the Prediction Points are increased as well, so opportunities to earn points continue to get weighted heavier towards the end.

20.4 Scoring

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Not a member? Sign up today!  The next Intro class takes place on November 2nd at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Click here to see the full scoreboard

Attendance/Check-Ins

Rubber took a substantial lead with both Check-Ins and overall Attendance (9 and 23, respectively) compared to Turf’s 5 and 19.
*Attendance was worth 2 points this week

Podium

Even with Turf holding 3 of the 4 1st place spots, Rubber held more Top 3 placings overall, earning them 9 total points over Turf’s 5.

Prediction Points

Team Rubber’s prediction was a 12 min AMRAP of:

• 2 rounds of:
  • 50ft weighted walking lunge
  • 16 T2B
  • 8 PC
• then, 2 rounds of:
  • 50ft weighted walking lunge
  • 16 BMU
  • 8 PC

Since they predicted T2B, they earned one point; otherwise, the # movements, time domain, and rep ranges all missed the mark

Team Turf’s prediction was a 12 min AMRAP of:

• 10 T2B
• 10 SC
• 50 double-unders

and THEN a 12 min AMRAP of:

• 10 BMU
• 10 SC
• 50 double-unders

Turf’s successful prediction of both double-unders and T2B earned them 2 points; otherwise, all other opportunities for points were missed.

On a side note, there certainly seems to be spies in our midst! LOL

We’re Just Getting Started!

Even with Rubber coming from behind to take the lead during 20.2, remember: the scoring gets weighted heavier as the weeks progress. At 93-86 Rubber, a 7-point lead this early in the game is no cause to celebrate or despair. Coordinate with your friends to ensure attendance and check-ins are high in the weeks to come, and don’t forget – 20.3 has a COSTUME contest as well!

20.3 Scoring

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Not a member? Sign up today!  The next Intro class takes place on November 2nd at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Initial scoring is in for 20.1, and it looks like Team Turf is off to a good start with a 6-point lead over Team Rubber, 36-30! *Updated 0900 16OCT

Prediction Points

Team Rubber’s prediction for 20.1 was a 10 min AMRAP of 30 double-unders and 10 snatches. This earned them 3 points for correctly guessing the number of movements and 1 point for correctly guessing that snatches would be a movement.

Team Turf’s prediction for 20.1 was an 8 min AMRAP of 15 snatches and 15 burpees, earning them 3 points for correctly guessing the number of movements and 2 points for correctly guessing that snatches AND burpees would be involved.

Here’s the Link To the Scoring Spreadsheet!

What’s new for 20.2?

Along with everything scored in 20.1, 20.2 offers the following additional opportunities to score points:

• TWO points per attendance instead of 20.1’s ONE point.
• Check-in Points! Here’s how they work:
  • Checking in on Facebook at CrossFit Dubuque gets you yet ANOTHER point for your team – it’s that simple!

That’s it for now, I’ll post an update to the scoring on Wednesday if there are any changes. In the meantime, get ready for 20.2!

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Not a member? Sign up today!  The next Intro class takes place on October 19th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

Alright everyone, I’ve updated the Teams List and corrected a few errors and added a few names. Here it is!

Don’t forget Team Captains: send me your predictions before the announcement on Thursday night for your shot at some of the first points of the season!

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Not a member? Sign up today!  The next Intro class takes place on October 19th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

The teams for this year’s Team Rubber vs. Team Turf rivalry are as follows:

Here’s what’s next:

1. Let me know if there are any errors AS SOON AS POSSIBLE!
2. Pick a team captain. I recommend starting a FB group, or utilize whatever medium of communication you’d like to use
3. Start your predictions for 20.1!
4. Mark your calendars for November 8th, the 20.5 Party!

20.1 Scoring

Here’s how the prediction points work:

1. Correct # Movements: 3 points, all-or-nothing. If your team guesses the number of movements in the workout, you earn 3 points
2. 1pt/Movement: Your team will gain 1 point for each type of movement you guess correctly
3. Time domain: 3 points, all-or-nothing. If your team gets the time domain correct, you earn the points. Choices are:
   1. X minutes, either AMRAP or time-cap (must get ‘X’ correct)
   2. For time (no time cap)
   3. Ascending (ie: Do X in Y minutes, if you finish, add Z time and proceed, etc. You don’t have to get the exact scheme down to get credit)
4. Rep Scheme: 1 pt per match; lose 1 pt per each 3 you overshoot.
   1. ex: If you guess 21-15-9 but the scheme is 21-18-15-12-9-6-3, you earn 3 points. However, if you guess 21-18-15-12-9-6-3 and the workout is 21-15-9, you earn 2 points (3 for guessing 21-15-9, but you lose 1 for overshooting the 18, 12, 6, and 3 by four wrong numbers).

*if this sounds confusing, just collaborate with your team and make your best guess, I’ll handle the scoring!

Team Captains: Send me your predictions prior to the announcement of 20.1

More opportunities to earn points will be announced as the weeks unfold.

That’s all for now, I’m looking forward to five fun weeks of friendly competition!

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Not a member? Sign up today!  The next Intro class takes place on October 19th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!

How long have you been a member at CFD?
I have been a member since March 2017

What made you want to get started?
I didn’t like my normal workout routine and wanted to do something different and more challenging.

What is your favorite gym music?
I like the music Coach Kayla plays it really helps me get pumped up for the workout.

What did you do for fitness prior to joining CFD?
I had a membership for planet fitness and I also did some home workout videos.

What is the most ridiculous thing you’ve ever seen Lincoln wear?
The new coaches crop top shirt. But he did rock it pretty good

What changes have you seen in yourself since you started?
I have put on a lot more muscle and I am a lot better cardio.

What do you like most about CrossFit?
I like how every workout is different and challenging.

What type(s) of workouts are your favorite?
I like the strongman workouts. I also like the days with a lot of heavy lifting. I also like how the coaches always keep pushing me.

What type(s) of workouts do you least like to see come up?
Thrusters. I hate thrusters with a passion

What is your go-to junk food?
That’s easy Reese’s Peanut Butter cups.

What are your goals going forward?
To keep getting stronger and work on my cardio

Have you ever won the warmup?
Maybe once or twice.

What advice do you have for someone just starting out at CFD?
Don’t be intimidated by the workouts you can always scale the workouts. You have nothing to lose but a lot to gain. 

Side note: I just wanted to say thanks to all the coaches and people at CFD who push me everyday. 

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Not a member? Sign up today!  The next Intro class takes place on October 5th at 10:00. RSVP to the free Intro Class or e-mail us today to set up an appointment!