February Newsletter


WOW! Where did January go!? It seems like we just celebrated New Years and now we are off to a new month!

Discover WELLness Nutrition Challenge

Our Nutrition Challenge has 1 week left at the time of this message. We are so proud of everyone who has participated in this challenge. Everyone is doing a great job following the plan and the group messages have been very inspiring. It is awesome to see this group of individuals tackle something they know is key to reaching their goals and having other by their side to make the process a lot of fun. Stay tuned for the final results. I believe we are going to see some amazing changes in just a short 4 weeks.

Athlete of the Month

Julie Powers

Julie has been with us for a little over 1 year. Her friend Courtney encouraged her to give CrossFit a try and she has not looked back since her first class. Over the last year, Julie has worked really hard to get the perfect form in all of her movements. She has been great about scaling to a weight that would allow her to move safely and effectively. Over the last month or so, she has really started to move in a fuller range of motion with great form. This has resulted in her really starting to see some changes in her body. We are very proud of her for being patient and now reaping the rewards of her efforts! Congrats Julie! Keep it up!

Deep Well Intramural

As mentioned in a previous email, we will be holding our 2nd annual Deep Well Intramural starting 2/21. This is our in house competition during the CrossFit Open. Everyone is encouraged to participate in this event. If you want to register for the open through CrossFit, you can do so by clicking here. You do not have to register with CrossFit to participate in our Intramural, all you have to do is write your name on the sheet at the gym or respond to this email letting us know your want to play. Please sign up by 2/9, so we can draw for teams on 2/16. If you have any more questions about the Intramural please let me know or read the previous email here.

Open T-Shirts


We will be doing a pre order for the above Open shirts. There will not be any extras or an additional order for these, so don’t miss out. This order must be submitted by 2/8, so sign up now if you would like to get one. They are $20 and come in this Next Level Tri-Blend T-shirt or the Next Level Tri-Blend Racer Back Tank. You can sign up on the sheet at the gym, responding to this email, or by using the Google Doc here.

February Challenge

Our Push Up challenge in January was a blast. We had a punch of people achieve their 1000 push ups and a few who came real close. Several of you have already told me how you feel this challenge really helped you with your push ups. This is awesome! That is why we are doing this!

For February we are going to accumulate 100 Minutes in a plank. Since there are only 28 days in Feb, that means you need to do 3:30 minutes a day. This is very obtainable! If you decide to go beyond 100 min, share it on the board! We want to celebrate your achievements! Be sure to watch the video below to see some tips on what to watch for in the plank and how to track your time.

InBody Scans

Don’t forget to get your monthly InBody Scan! This is free with your membership and will allow you to see how your are progressing with the hard work you are putting in.

Programming Focus

CrossFit

February’s specific focus for CrossFit will revolve around the General Physical Skill of…ACCURACY! Accuracy is often misunderstood…it’s not just hitting wall ball targets (although we will do that a lot!)…it also means the accuracy in hitting positions, cycling movements, not missing your singles or doubles, and where you jump / land in olympic lifts. This focus on accuracy will show up in strength, skill, and workout elements. It also offers tremendous carry over into the 2019 Open Season as we can see high levels of frustration when accuracy is tested (Whipping yourself on those dubs! Not being able to efficiently cycle a light bar! Not hitting the target during a WB!). We will cover it all, ladies and gents. We will also introduce a few new benchmarks and olympic lifting complexes that play into our monthly focus. Work hard and stay true!

WELLfit

Last month in WELLfit we reset our strength cycle, refined our linear progression and retested our strength movements. This month our strength portion, we are going into a maintenance phase. It will have higher volume and increased time under tension. We will progress over the weeks but not towards a specific test! In both strength and workout, we will focus on upper body pressing and pulling. We want to increase the athlete’s upper body foundational strength! This makes the transition to more complex gymnastics easier. In addition, there will be a focus on aerobic conditioning, specifically on the bike and rower. A strong aerobic base, along with foundational strength, is essential for all of you…but absolutely an essential element in our WELLfit program.

New Members

Please Welcome to the family our newest members who joined Deep Well In January!
Elizabeth Nelson
Kelly Spang
Mirela Albano
Ethan Robinson

Referrals

As a reminder, we have an awesome referral program! Anyone you bring in that joins the gym will earn both of you a reward! If your referral joins CrossFit, you both get $50! If they join WELLfit, you both get $20!
*Referral must join on a monthly membership.

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