________________________________________________________________________________________
John P’s Goal Setting course was a huge success! We ended up having a solid group of 8 athletes who saw some amazing grains physically and mentally. John poured everything he had into making it the best experience he possibly could and it showed!
From Evan “I did it!! I put together 5 unbroken pull-ups. I’m still a little amazed but the course was pivotal in helping me achieve the goal. I was unable to do one before we started the class. I’ve been doing cross fit for over a year. “
From Gina- “The weekly emails with links and beginning of the session were great. I love going back to fundamentals, WHY and HOW to set goals. We ALL set goals; going back to the “Fundamentals” allows us to analyze where we started, where we are today and how to set realistic future goals.”
From Melissa C– “JP really put undivided attention and effort into each one of us. He had so many key points, great advice, and could see exactly where we were struggling. I wanted to hear EVERYThing he told everyone else because it all helped and made total sense.”
Well JP is at it again, this time with a little twist. His focus for this course will be the Deadlift, Squat and Press. The CrossFit Total! Below is a write up from him. If you are interested in this course email me community@crossfitfederalhill.com.
From John- “While we focus on a wide variety of things that make us “Fit” here at CFH, one of the most important aspects of Fitness is strength. In this definition though I am not talking about being able to lift a bus over your head, but rather having a solid strength “base” which will serve you well in all other aspects of CrossFit and life. Strength is a relative thing and whether it is an increase in confidence or a decrease in the number trips you take to unload the groceries, being strong is pretty great. Building that strength though takes directed effort, time and most important, hard work.
During this course we will use the CrossFit Total (Back Squat, Deadlift and Press) as our way to make and measure progress in strength training. This course will be comprehensive in its approach – we will discuss setting appropriate goals and creating a customized program to get there. We will cover all of the technical aspects of each lift including maintaining good form, lifting safely, and using gear and equipment properly. Last but not least we will focus on the mental aspect of strength training, which is critical when you are doing what it takes to get stronger.
This will be a bit different than some other classes in that, while we will meet as a group once a week, the program itself will be a 3 day a week program that you do on your own time. While some of it is self-directed I’ll always be available in either in the gym or by email to work on things as they come up. “
The course will last 8-10 weeks and cost $100. Now that you have some information it is your turn to talk to us – If you are interested or have any questions email me at jhpickering@gmail.com.
If you would sign up or are very interested email Geo at community@crossfitfederalhill.
**We have two week left in our front squat, push jerk cycle, keep pushing! Go hard on these front squats, it will be good prep for Fran.**
**4:30 class there will be a film crew at class filming Becca for a documentary, just an FYI**
Strength WOD
Front Squats 3-3-3-3-3
(5 sets same weight across)
WOD
“Fran”
21-15-9
Thrusters
Pull ups
Fitness 75/55
RX 95/65
**Monday October 20th, 2014 was the last time we tested Fran**
