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Issue 4 December 2013

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November Re-cap Athlete of the Month Competitor's Corner Lindsay's List Check-In Challenge Meet The Coach

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Way to go, Forward! ! During the month of November, we collected 320 pounds of food that was donated the day before Thanksgiving to the Fredericksburg Food Bank. On Nov. 23, we enjoyed a day of family fun with our Thanksgiving Field Day & Pot-luck! Thanks to all who participated!

CFF HOLIDAY PARTY!

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Coming soon to Facebook & Email: Holiday Party Invite! !

Coach Lindsay's Top Ten Items For Every Crossfitter's Christmas List

December Holiday Hours ! $%$%$%$%$ CFF will run classes on Christmas Eve at 9:30 & 12:30 only. We are closed on Dec. 25 & Dec. 26! Regular schedule resumes Dec. 27-31st, but our last class on the 31st will be 3:30. We are closed Jan. 1st! Crossfit Kids next 10 week session begins again Dec. 5 from 4:30-5:30. We will be break for the holidays after the 12th & will return on Jan. 9th. Session ends Feb. 27th.

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1. Nano 3's from Reebok. Simply, the best shoe for Crossfit. 2. A good pair of lifting shoes. Brand really doesn't matter unless you want to compete. If that's the case, then talk to Kent. 3. RockTape!!!! Love this for doing pull-ups. 4. Goat tape!! Great for wrists and fingers. 5. Reebok knee socks. Buffer for box jumps and deadlifts! 6. Bang Buster Headband from Lululemon. Just cool. 7. Speed shorts from Lululemon. Only shorts I feel comfortable in. 8. A good warm hat for winter. Yes, we run in the cold. I like the North Face Shinsky Beanie Hat!!! 9. An over-sized pair of sweatpants to wear over your workout clothes. You pick the brand. I like them all. 10.A good gym bag. My fav is The King Kong Bag!!!!!

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A Special Note from Kay.......
Have had surgery and am now on the mend. Hope to return to regarding my recent mishap - tripping and breaking my wrist. I want to thank everyone for their prayers and good wishes

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Enjoy your families & relax during this downtime. The Open is just around the corner! Be ready to train hard in January!

sent over some delicious paleo goodies - Ginger, Carrie, Lindsay, incredible treats from Melissa and Jason. As my son, Craig, said, Those Crossfit people are really nice. I couldnt agree more. Kay Shoemaker Pam, Lu, Rebecca, Jennifer, Debbie, and I cant forget the

CFF soon. I especially want to thank the wonderful ladies who

Check In Challenge

It's December and the start of the Holiday rush is all around. Family, decorating, cooking and shopping tend to take up a lot of our time. Your goal should be to maintain your weight and enjoy a few holiday treats along the way. So many people have asked me how to do this. How do we enjoy the holidays without blowing all our hard work we put in to get to this point? Here are a few pointers: Always eat a healthy breakfast. Full of protein and healthy carbs. Drink tons of water through out the day. It will help! Plan ahead of what and when you will be indulging in the holiday yummies. And, most importantly, DONT MISS THE GYM!!! You MUST continue with your workouts. You must commit to coming regardless of what life throws at you. In order to do this we have designed a fun game to help get you to the gym............... Its called December Check-In!!! And its easy to play. First you must come to the gym. Once in the parking lot grab your phone and Check-in on Facebook or Twitter. Let all your friends and fellow athletes know you are committed to staying healthy during the holidays. Once inside put a star next to your name on the check-in board. At the end of the month if you came at least 15 times to a CrossFit Class your name will be entered into a drawing for a HUGE PRIZE!!! This prize totals over 300.00 dollars!!! The time is now to take control of the holidays and stay healthy, all while enjoying the season. BUT THATS NOT ALL!!!!!!!!! CrossFit Forward has added yet another class time, to the schedule, to insure you can come to the gym. We now have a 7:30pm class on Mondays and Wednesdays!!! Yep, the rumors are true. So many athletes have asked for a later class and we aim to please. CrossFit Forward now has 61 classes per week. Thats right 61 opportunities for you to come, workout and stay healthy!! Thats what its all about right? Love, Coach Lindsay

Meet Coach MELISSA

1. How long have you been crosstting? When did you join CFF? I have been crosstting for 4.5 years. I joined CFF two months after it opened in Lindsays garage. 2. Why did you decide to coach? I decided to get level one certied to be able to obtain my CF Kids certication. Four years ago my oldest daughter was diagnosed with night time seizures. The medication she was put on caused her to gain a signicant amount of weight. It made me aware of the fact that there are MANY children in our community that are over weight and have no clue how to be healthy. So I went to get my certication so that I could bring Crosst into the school system. Fortunately, I was able to start a program, KIDSTRONG, at one of the local elementary schools. This program consists of about 115 kids. This year will make my third year of KIDSTRONG and it is expanding to another school. 3. What do you like best about coaching? Least? I never imagined myself coaching adults but I must say I love doing it. I love the athletes. CFF has the most amazing people. Nothing makes me happier than to share in those big moments. Someones rst box jump, double under, a full lap without walkingits those small things that are BIG in my eyes. The thing I like least about coaching is that my crazy life restricts me from coaching more. 4. What is your favorite benchmark WOD/lift/skill? Least favorite? Why? I love the Filthy Fifty. I really enjoy the longer chippers. I also enjoy anything with running. I hate pull-ups (no surprise to anyone that knows me). Actually, I really dont enjoy anything hanging from the bar. Its a weaknessbut Im working on it. 5. What is one thing every athlete in the gym should want for Christmas? If you do not have a good pair of Crosst shoesGET THEM. Oh and a jump rope in your stocking would be good too. 6. Any coaching advice you wish all athletes would follow? I think athletes need to remember that everyone has their own journey. We are all different ages, shapes and sizes. Stop comparing yourself to the person next to you. Focus on your own goals. Dont be afraid to ask a coach for help or advice. Thats what we are there for. 7. If you were stranded on a desert island, what one piece of gym equipment would you want with you? Why? I think I would take a loaded barbell. I would nd a tree limb and bust out Fran. I would yell, TIME! as loud as I couldeven though no one could hear me.

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! Competitor's Corner !
" athletes plan to participate in the following CFF competitions. Contact a coach for more details & please let us know of any others out there! 12/7- Supert Rubicon & Cold War 12/7-American Weightlifting Open 1/18- Team Supert Delaware

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Congrats to all of our athletes who competed in Supert Charlotte! You guys rock! If you are interested in extra training for the upcoming Crosst Open, contact Coach Kent.

Athlete of the Month: Ed

1. When & why did you join Forward? In August of 2012, I was talking to Dave and Tiffany Phelps over dinner and I told them that I had been doing Crossfit on my own for about a year while I was deployed. They said I should really come see Forward to see some athletes that are at a whole different level. I was hooked on Forward from the first Fundamentals session. I love the challenging programming, the wide gamut of skills of the coaching staff, and my fellow competitive, supportive Forwardians. 2. What has been your biggest achievement since you joined Forward? I love road racing and competing but I had been plagued by injuries from running high mileage. Crossfit keeps me ready for any race, any distance, any day. In May, I competed in a marathon using a Crossfit-based training plan and finished with a respectable 3:45. Also, I recently ran the Ragnar relay with two days notice. 3. What is your favorite lift &/or skill? Why? Deadlifts. Deadlifts are Yoda. Do or do not, there is no try. When it all comes together and some monster pile of weight levitates off the mat and you stand up tall, it is like Luke lifting the x-wing out of the swamp. Amazing. 4. What is your least favorite lift &/or skill? Why? Same thing, Deadlifts. Deadlifts are a pet rattlesnake. They look cool, but if you lose concentration even for a second.. 5. What physical/health improvements have you experienced since joining Forward? I have never trained harder with fewer injuries than I have with Forward. 6. Name a few goals you have for the next few months. How do you plan to achieve them? My current fascination is handstand pushups. In six months, I will have them beaten. My HSPU mentors are Annette and Carrie. Also, I watch the GWOD videos every day, and I figure that cant hurt. Next step, the muscle-up. 7. What motivates you daily? A couple of days ago I was getting dressed and my wife said. Damn, you look good like that. Yep, that keeps me coming back. 8. What would you tell a beginner who is thinking about checking out our gym? Take your time. Be humble. Get ready to be amazed with what you can accomplish. You are INVINCIBLE. (I dont tell them that last part the first time I meet them, they would think I am crazy).