It’s Fall Y’all!
Finally some cooler temperatures are upon us! The cool mornings and warmer days make for some great workout weather!
At this point we are just over half way through our Fall Nutrition Challenge. If you are finding yourself struggling or need a little help, please reach out to Justin or in our group on Facebook. The end result will be worth every sacrifice you make during this challenge. By the time the challenge ends, you will also have created new healthy habits! Stay Strong, the end of the challenge is near, but the habits of a healthy lifestyle will last a lot longer!
We are very excited that the growth of the WELLfit program has led us to expand the class schedule. Starting October 1, there will be a 6:30pm class Monday – Friday!
We were able to upgrade our lockers and now have 48 lockers for use! If you had items in the old lockers, they were placed in the new lockers for you. Please check for your items and feel free to move them to any locker you prefer.
Beer City Beatdown
Saturday, October 6th, we have 2 teams competing at Beer City Beatdown in Asheville, NC. There is a group of us going up and staying at a large house we have rented. If you haven’t already signed up to stay at the house, but would like to, you can still do so, just let Justin know. This is going to be a big event with a lot of competitors. If you haven’t made it to a local competition before, this would be a fun one to see and support our competitors.
Saturday, October 13th, we have teams competing in Lexington and Charlotte at the Fall Partner Festivus Games. This is a great competition for first time competitors and for those who are not fire-breathers, but but like to compete. If you can make it to either of the locations to cheer on our teams, they would love your support.
Signing in to Class
As classes are getting bigger and bigger, we are asking that you please sign in prior to coming to class. This helps your coaches in many ways. Depending on the workout, we may need to make adjustments and strategize the layout. It will also help us give you a better experience while you are at the gym. If you do not have to Zen Planner app or need help with it, please let a coach know and they can help you.
In October, we start off the month with a continuation of our short OLY cycle. Remember, this cycle is meant to build more exposure and comfort to the clean, jerk, and snatch. We are not diving into a deep cycle but rather slightly biasing toward these movements to provide more consistent exposure. In September, we pulled off the floor and pressed overhead a significant amount in order to build foundation motor patterns and comfort in those positions. In October, we will layer in the OLY cycle starting with basic clean / snatch complexes that focus on essential mechanics (foundations of the second pull and power receiving positions) and slowly layer in more load and complexity. In addition, we will “retest” one classic Open workout per week in order to get more comfortable with both the format of these workouts and actually labeling something an Open workout. This will break down the mental barrier for a lot of us and when the Open actually comes around it will feel less stressful — trust us!
We are going to spend October focusing on upper body pulling in both the strength sessions and workout portions. At least 2x/week you will see a lift, workout, or accessory that will focus on upper body pulling exposure, volume, or loading. This is foundational to many of our lifts and core motor patterns, and we expect to see improved lifts and gymnastics from our WELLfit crew.
Barbells and Jump Ropes
During a recent maintenance session of our barbells, we lost 2, 45lb barbells. Upon breaking the bars down, we found some of the bearings had fallen apart. This is not uncommon, but can be prolonged with good care of the barbells. With that said, please be careful with the empty barbells. It is best that they are not dropped without any bumper plates. Also when taking the plates off, please be sure the bar doesn’t crash to the ground. Rather hold the end of the bar, slide the plates off, and then place the bar on the ground.
Some of you may not be aware that the jump ropes hanging on the wall by the office door are member ropes. This is our fault for not pointing it out. We want to respect our members and their property. Therefore going forward, if you do not have your own rope, we have community ropes hanging on the wall ball rack for you to use. There are a variety of lengths to choose from, so find the one that best fits you. If you would like your own rope, we have some in stock for sale. We can also recommend other options for you.
Our Fall apparel order is due Friday, October 5th. There will be limited sizes and options purchased for stock, so don’t miss out on getting something! Samples are in the office to try on for size. Once the order is placed, we should have it in 10 business days.
HIIT to HOPS
We are back with our HIIT to HOPS event on Thursday, October 11 at 6:30. This will replace our WELLfit and CrossFit class this evening, but that doesn’t mean you can’t come workout! The workout is still Free for members and then $5 gets you a post workout beer chip at On Tap immediately after. Invite your friends and lets have a fun night of sweating together and having a drink together!
Welcome to our newest members of Deep Well Family!