Nov 14 2013
Free Class Saturday at 11AM – Come see what CrossFit is all about and get a jump start on 2014!
Huge congrats to Melissa and Chris who both got their first Muscle Ups yesterday. This brings the total of new Muscle Uppers (yes, it’s a word) to 6 since we started working on them as a focus last cycle. Melissa’s experience with Muscle Ups is really a great example to everyone trying to get them: she’s been doing CrossFit for 6 years and has had pull ups for a very long time. Along the way Melissa had just about given up on the idea that she would ever actually get a muscle up. The main thing that changed over the last cycle was that we (the entire gym whether you knew it or not) worked a program of building the right type of pulling strength, explosive strength, and finally technique. So for the last 6 or 7 weeks Melissa got stronger at pulling (10 Unbroken C2B Pull Ups on Tuesday), better at opening her hips explosively (160lb Power Clean PR last week), and worked her transition technique at least once a week. The final final piece to the puzzle was me actually making her get on the high rings and try it – this is the one thing that Women at MTM seem to lack the most and is the most important: Getting up on the rings and trying even if you know you will fail, even if you feel a long ways away. Many of you are MUCH MUCH closer to a Muscle Up than you think and it just takes a few tries to see what you need to work on to make it. Be brave and confident and get up on those rings and try!
A Couple of House Keeping Things:
9:30AM WOD – The long anticipated 9:30A Class time is finally here starting Monday, 11/18, offered M-F.
Winter Apparel – We’ll start the ordering process hopefully tomorrow. Noah’s company is doing the shirts for us, like the Ohio Shirts, and we’ll be using a new online ordering system from them. Order and Pay Online for 2 weeks and then it’ll be at the gym to pick up within 2 weeks of the ordering process closing.
Sales Tax – Starting Dec 1 MTM will start charging sales tax for all memberships. The State of Ohio has just enacted a law that automatically collects sales tax from our Online Processing services – this actually effects the cash flow side of MTM in a pretty significant way and in order to keep the gym growing and provide for new equipment, classes, and coaches we will no longer be covering Sales Tax in your membership. It’s roughly an extra $7 for an Unlimited Month – if this is an extreme hardship for you please come and see me.
40 Burpees (to a 6″ Target)
30 Power Snatches (75/45)
30 Power Snatches (135/75)
30 Power Snatches (165/100)
ME Power Snatches (210/120)
Everyone’s Favorite WOD from the Open! Men’s weights go: 75,135,165,210. Women’s:45,75,100,120. Men will go either Rx’d or Women’s Rx’d. Women will go Rx’d. “Dave I can’t do a 75lb Snatch!” I hear you saying, worry not you will still get a great workout with the burpees and first set of snatches then put the weight on the bar and give 75lb a try, you might surprise yourself!