Weekend Update and Some Other Stuff

Improper use of chalk falls under the category of "not-so-cool stuff"

Holiday Schedule:

Monday is President's Day.  We will be operating on a modified schedule.  Our class times are as follows:

8:00am
9:00am
10:00am
6:00pm

If you absolutely cannot make any of these class times, please "Post a Comment" to let us know and we can see about accommodating you...because we're cool like that.

Gym Etiquette Reminders:

• Chalk buckets are provided to hold chalk, as well as to contain it when you rub it on your hands.  A little goes a long way. Please keep the chalk on your hands and in the bucket (see above).
• Chewing gum and working out is unsafe, uncool and a major pet peeve of ours...please dispose of it upon entering the gym to avoid public ridicule.
• Walking in front of or very near someone while they are about to attempt to lift something heavy is distracting to the lifter and potentially dangerous for both of you.  I know we are dealing with tight quarters during some classes but please respect each others' space as much as possible. 
• Place weights back in their appropriate stacks.  If the number on your plate does not match the number of the plate you are placing it back on top of, something is amiss. 
• Please do not open the door to the sidewalk and spit.  It is gross. If you must spit, make your way to the bathroom. 

Bumps and Bruises, Aches and Pains:

Our program is hard.  Our program is also addicting.  That can be a dangerous combination.  It can lead to pushing your body beyond it's threshold despite the warning signs of chronic soreness, achy joints and general sluggishness. 

We do not have planned rest days or planned back-off weeks because everyone is operating on different schedules.  You MUST take individual responsibility for listening to your body and knowing when enough is enough.  While it is impossible for us to say with certainty what type of schedule is perfect for everybody, in general there are some guidelines that we believe you should all be adhering to:

• More is not better...better is better.  3 days in a row should be the most that we see any of you.  The quality of your workouts will deteriorate after 3 days in a row and your long-term progress will be compromised.  Quality over quantity EVERY time. 
• While it may not be necessary to take a "rest week", we have seen and experienced great results with a planned "unloading week" every 3rd or 4th week.  During the unloading week, the intensity is still high but the volume is cut by 40%. So, if a workout calls for 5 rounds, you would only perform 3 rounds, but still as fast as possible. The typical response to this unloading week is to come back stronger, fresher and more motivated. And who doesn't want that?
• Use the "Green Light, Yellow Light, Red Light" system when determining whether to push through chronic or acute pain:

1. Green-Light: "I do not experience any pain whatsoever when I perform this exercise." Proceed without restriction.
2. Yellow-Light: "I am aware of the pain when I perform this exercise but it does not make it feel worse." Proceed with caution, emphasizing technique and full range of motion over weight or speed.
3. Red Light: "Ouch! This exercise is making my pain worse or causing new pain that I have not experienced before."  Stop immediately. Either call it a day or discuss potential modifications with a coach.

• Get 7-9 hours of solid sleep. Drink a lot of water. Avoid inflammatory foods (sugar, grains, processed food). Eat a boat-load of vegetables. Do not avoid dietary fat. Supplement wisely. Drive slower. 

Forum:

The response to the forum has been great...please keep it up!  We will continue to update it with new topics for discussion.  We will do our best to keep up with responding to all of your posts and questions, however, please be assured that even if we don't respond, we hear you! 

Thank You!

Last but not least, thank you all so much for making our first 3 months an absolutely incredible, truly rewarding experience.  We are building a special community here at CFGC and we are grateful to call each and every one of you our friends.

Comments

[Bryan]

Good stuff!

[Veronica]

So true. Thanks for the words of wisdom. Gonna get on those forums!

[Rob]

Likewise Dennis. Thanks for making me feel at home since day one