We had some great PR's last week. Ryan Davis has picked up on the Olympic Lifting very quickly. He hits some kind of PR every week. He hit some big Jerks and joined the "200 Club." Tonya Charland continues to put up some huge numbers. Shes moving towards the "250 Club" with a #220 Clean. Sam Schaefer has a remarkable inspiring story about recovering from a devastating injury. We hope to share that with you soon. Sam has had minimal exposure to the Olympic lifts and what he can do is nothing short of impressive. He stands up with #215 like it's #115. Once he learns to drop on his Jerks he'll be in the high 200's. Great job everyone.
Speaking of Weightlifting. We have added a new class on Fridays, 4:30-6:30 p.m. You will see this one is a "Mix Level" class. If you have attended our weekend lifting clinics but don't feel completely ready for the pace and volume of the regular Olympic Lifting classes, this would be for you. The coach will be focused on your learning drills. For those of you who are regulars, you will have programming and you know the drill. Grit your teeth and get it done. Your coach will still be helping with your technique. All levels will still work strength and short WOD. You will notice the class capacity is larger. When the group is larger, please share platforms and racks!
Registration for the 2013 CrossFit Games Open is live. Crossfit Valley Park is registered as a host affiliate and team. We encourage everyone to register and give the workouts a try. It's a ton of fun and the more scores we can submit, the better. Be sure to register under our team. You can also upload a profile pic and workout numbers.
We all know nutrition is important and if you want to hit PR's, you need to eat your post workout pork chop. Or at least have a quality whey protein drink. You have a metabolic window RIGHT after you finish your workout. You want to take advantage of this to begin the recovery process. So you may not feel like eating but it's easy to drink something. 20-30 grams of protein combined with water and a little fresh fruit is ideal. You can also use some coconut milk or almond milk and skip the fruit. We sell quality protein products from Advocare and Stronger/Faster/Healthier. We also offer substantial savings by carrying these products here. Please inquire if you are interested.