CrossFit Human Evolution Labs

Welcome to the New CrossFitHEL.com!

Members and visitors, our website has under gone a major navigational and design shift. The navigation is mostly set though may be tweaked, but expect to see more changes, refinement, and standardizing of the design elements.

Blog updating is also changing! Starting next week, check back every day for WOD notes, form videos, goal and PR recognition, nutrition reading, training philosophy, and much more!

**Members, to access the member blog the initial Member Candidate Blog homepage (which shows up when visiting www.crossifthel.com, click on "Roll Call", the top navigation link on the left.**

Track Day

Our Track Day this week is on Friday.  See you at Fernhill!

WOD Cancelled

The 1200 WOD on Wednesday (tomorrow) and Friday are cancelled.

CF Level 1 Coach Certification seminar!

(Back row, left of the door, right of Jerome - fuck you back!)

The Level 1 cert this weekend was awesome - full of energy!  Jennifer Kellams, Colin Reardon, and Jerome Perryman all received their Level 1 Coach certification.  Workouts were: B2B Tabata Squats, Fran, and FGB.  Our guys and gal kicked ass and had a fun time.  (And thanks for the coffee Jen!)

It was motivating to have the HQ staff at the Lab.  Tommy was interning for HQ at the cert and did a great job!  In my very humble opinion, he did a better than some of the full time HQ staff.  Great job this weekend bro!

Next CF Level 1 - September 5/6th.  Two a year?  Yeah, we are that bad ass!

Check out Saturday's B2B Tabata Squat workout.  GET SOME!

Track Day

Track Day this week will be on Wednesday.  Be sure to make it out to the track for running practice.  We will spend the training hour developing a better, i.e. more efficient, running form.  As CrossFitters we spend several minutes developing a technically sound squat, clean, and handstand.  Rarely do we practice and train the monostructural exercises for form.  Having a better running technique WILL increase your SPEED and POWER and decrease your injuries arising from bad form.  I expect FULL attendance on Wednesday - hope for good weather!

Train like a savage!

Announcements

Hey Team -

A few items:

1. We are planning TWO challenges this year.  The Mt. Tabor Challenge we did last year will continue (August) and we are introducing an Annual Urban Challenge this July.  Registration for the Urban Challenge is NOW ON THE WEBSITE.  More information will come but register EARLY - the organizers need time to produce t-shirts and get a head count for the city.
2. Lab is closed this weekend due to the Level 1 Coach Cert.  Schedule will resume to normal operation on Monday.
3. Training Journals.  HAVE THEM!  I have required the coaches to now ASK FOR and COLLECT training journals before the 60 minute training session.  The journal will be returned to you after the warm-up so that you will have them for drills and skills and the MetCon.  Use a cheap notebook for this month - at the end of the month I will have our own training journals ready to get to you.  These journal are high quality, will contain training information for the rest of 2009, and are custom made for CFHEL (thank you Jeri McMaster).  The coast of the training journal is $30 and is a mandatory item of equipment.
4. Finally, there has been lots of great energy in the Lab!  With the new members completion of Boot Camp and infiltrating our family, all of the veterans have been great examples of teamwork and ferocity.  May was a great month!  Let's kick ass in June too!

Help Send Our Teammates to the 2009 CF Games!

We have a pair of firebreathers going to the 2009 CF Games.  Jerome Perryman and Jennifer Kellams have both earned a spot in this years CrossFit Games and we want to HELP GET THEM THERE!  Click on the link to the left under CrossFit H.E.L. to find the sponsor blog.  Take a look and see how well they have done and continue to do!  Keep checking back for more training updates!

That's Our Boy!

The back side of Colin Reardon appeared on www.crossfit.com yesterday.  This was due to his performance over the weekend.  Another Job Well Done to Colin for his BW Grace!  Lee and Daniel also had great showings at the Central Oregon Challenge - give these guys a pat on the back for a job well done.

Track Day

The Track Day this week will be on Friday.  All WODs will meet at Fernhill Track, located on 42nd Ave between Killingsworth and Ainsworth.  The Lab will be closed on Saturday and Sunday to accommodate the CrossFit Level 1 Coach Certification seminar. 

Bend Competition

Last Saturday as our new members were being initiated into the team via their first member WOD, CFHEL sent three athletes to Bend for the Central Oregon Competition.  Lee Gibson, Colin Reardon, and Daniel Mick were the firebreathers that represented our humble facility.  Lee finished 12th after the first round (a brutal 5k trail run), with Colin at 6th and Daniel at 3rd, both whom advanced to the second round (only the top 8 made it to round 2).  The 2nd round event was Heavy Grace (which, as a side note, is BW for Colin).  The second round left Colin 8th overall and Daniel 3rd overall.  Below is a video of Cloin doing 30 BW Clean and Jerks!  Nice job this weekend guys - your effort is a huge motivation for us all!

Reminder!

In case you didn't already know, we are hosting a CrossFit Level 1 Coach certification seminar at the Lab on Saturday and Sunday, June 6th and 7th.  There will be no WODs on either Saturday or Sunday due to this seminar.  Both the Friday before and the Monday following will operate on the normal schedule.