Head Coach's Report

This Week

Good morning Team HEL -

Until I have changed the look of the website, I will still post the workouts ahead of time here.  This week we still have no pool time.  The Dishman has decided that our training would be a conflict to the programs they offer and therefore could not accommodate us.  I will check with the Salvation Army on Killingsworth this week.

Tuesday
Heavy MetCon
Partner WOD

Wednesday
Barbell Training
Gymnastics Practice

Thursday
Benchmark
Partner Workout

Friday
November Painstorm

Saturday
Random

    "The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves strong. The amount of work is the same." - Carlos Castenada

Weekend Report

Good morning Team HEL -

I hope you all enjoy the workout today.  I know it may be in violation of your 'diet' and contrary to promoting good health.  But SO WHAT?!?  It's Halloween!  Besides, sometimes it's good to test your physical capacity while under the influence of toxic substances like sugar so that you have some idea of how impaired it can make you.  Now go collect them wrappers!

NOTE: As a part of the website restructuring, I am going to eliminate the Head Coach Report and use the main blog as my primary means of communication.  The WOD blog will remain functioning as a quick way to check the workout and scores for the day.  All news will now be released via the main page.

    "The key to change is to let go of fear" - Bruce Lee

URGENT NEWS - WOD TOMORROW

Team HEL -

Update on the WOD tomorrow:

Costumes MUST be worn during the workout tomorrow.  While SuperHero themes are preferred, they are mandatory.  ANY costume will work so last minute, 'trunk-of-the-car' compilations are fine.  If a costume is not brought or created on-site the WOD Coach will provide one for you, likely of some extra load.

Reminder

Good morning Team HEL -

As we begin to upload our scores onto the WOD blog, please remember to put your FIRST and LAST name on the white board, along with skill level (A, B, R, FF, PJ, LEO, etc.) and scores!  I know you are recording your scores in your training journals but we want to post times and scores on the website as well.

Other website changes are coming too.  Hopefully, the changes will make the website more user friendly and simple. 

    "Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." - Arnold Schwarzenegger

This Week

Good morning Team HEL -

Welcome back from the weekend!  Nice weather this weekend - I hope we get one or two days of sunshine this week, we will be running.

Tuesday
MetCon

Wednesday
Benchmark

Thursday
Gymnastics Practice
Partner Workout

Friday
Barbell Training - Yes Nikki, this is a Heavy Day

Saturday
Random (MetCon)

UPDATES
Still no word from the Dishman.  As soon as we have made an agreement, we will begin to train in the water periodically.  I will add this to the forecasting when it happens.

The WOD blog will begin to be updated again soon.  The data that was recorded up to this point will not be added to the WOD blog but pictures will be uploaded to the days.  You should have all of your benchmarks recorded in your training journal.  Use that information until the WOD blog is back up and the scoreboard is replaced.

There are now 13 registrants for the Mt. Tabor Challenge.  Many of you I have talked to are waiting to register.  I urge you to register early!  The more participants I know I have the better I can plan the details of the challenge.  Also, there are still flyers that can be distributed around areas of recreational sport.  If you have a place that you can put a flyer that will attract interest, please take one or two. 

Finally, our last Boot Camp - HEL Class 106 - has just started their training.  As they complete the process to become members, we will be altering our membership process.  If you know people who want to join CFHEL but could not do it this month, please see me for information. 

    "There is simply no other exercise, and certainly no machine, that produces the level of central nervous     system activity, improved balance and coordination, skeletal loading and bone density enhancement,         muscular stimulation and growth, connective tissue stress and strength, psychological demand and             toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe

Announcements

Good morning Team HEL - 

MT. TABOR CHALLENGE
The Mt. Tabor Challenge is approaching quickly!  As of today, we have 8 athletes registered - only 6 are from CFHEL!  This Challenge will be a battle against the elements as well as other competitors - expect rain/mud! :) 

The Mt. Tabor Challenge will be the LAST event of 2009 and is open to ALL Portland athletes (CF'ers and nonCF'ers).  If you plan on participating (which you should!), please register on the main page TODAY!  The sooner the better.

In addition to registration, there are fliers that we have printed to increase awareness of the event.  The fliers are under the computer by the water cooler.  Please take a few and put them up in areas where you work and play.  If you have any questions, please ask.  I will not be giving details on the event itself until days before, but I can answer questions on location, participation, volunteers (which we will need), and other logistics.

This is priority! 

TRAINING JOURNALS
With the changing of the seasons comes a change in the programming.  We will be spending time with barbell work for a few months to develop competent strength.  We will still CrossFit (constantly vary functional movements and GO!), but our focus will be raw strength.  Strong people are harder to kill, period!

I know that MOST of you are recording your training.  Now, I want ALL of you to record your training.  I still have ONE (1) CFHEL training journal left for sale.  The new edition of the journals will be out for 2010, until then use a notebook.

Your journal will be a MANDATORY part of your training gear, like running shoes.  HAVE ONE.  If you don't, GET ONE.  WOD Coaches will use your records to individualize each training day.  Not having a journal will result in. . .burpees.  YEAH BURPEES! 

COMMUNITY
Coach Ken Hess (0630, 1200 coach) is also a kick-ass guitar player.  He teaches guitar lessons in addition to being the resident nutrition expert and multiple WOD coach.  Ken has a gig coming up THIS Saturday the 24th at Macadam Bar & Grill at 2200.  If you have already seen Ken play you know he IS the man.

    "No price is too to pay for the privilege of owning your self" - Friedrich Nietzsche

This Week

Good morning Team HEL - 

Welcome back from the weekend!  Make sure you have your training journals for these coming weeks, we will be doing a lot of barbell training.

Tuesday
Barbell training

Wednesday
Agility

Thursday
Benchmark

Friday
Barbell training

Saturday
Team workout

    "When people are free to do as they please, they usually imitate each other."

Weekend Report

Good morning Team HEL -

MURPH TODAY!
Get out and have fun with this one!  I know many of you are wearing different types of 'body armor' - that is a great way to honor a hero.  If you don't have a weight vest or even if you're doing modified pull-ups/push-ups, doing this workout with a group of serious athletes is honor in itself.  This was Lt. Murphy's favorite workout!  I hope everyone had a chance to watch the video that has been on the our main page - I will keep it up over the weekend too.

Our Team will start at HOME (CFHEL).  This means you will be doing your pull-ups, push-ups, and squats at CFMLK.  Chris has thinner pull-up bars - be advised.  Also, your second mile will be BACK to CFHEL - that's uphill!  You may partition the pull-ups, push-ups, and squats however you like but it is not mandatory. 

    "I have not yet begun to fight!" - John Paul Jones

Murph

Good morning Team HEL -

For this Saturday, the Murph Challenge, the only workout that we are doing with CFMLK is the 1100.  There will still be a guest workout.  The 0830 is still on but will be un-coached and supervised by Lee Gibson, who will be training at that time.  Tommy will be running the 1100 WOD at CFHEL for the CFMLK athletes.  Chris McDonald of CFMLK will be coaching all of you at his place.

    "Accept the challenges so that you may feel the exhilaration of victory." - General George S. Patton

New Basic

Good morning Team HEL -

CONGRATULATIONS CHRIS!
We have a new Basic on the Team!  Chris Jones, Class 104, finished his Basic testing in 70 minutes to join the 'one-hour' Basic club.  Chris is one of our MIL members who generally trains in the evening. . .and he's fast!  (5:33 mile!)

EVENT
I've had a few registrations for the Mt. Tabor Challenge.  If you plan on competing, please register EARLY!  Specific event details I can not give out so our event training days will be mysteries.  This is the last outdoor event of the year and we may be lucky enough to battle the elements in addition to each other!  Expect rain, mud, food, and fun!

REMINDER
Bring your training journals to the Lab EVERY TRAINING DAY!  As we move into autumn and winter we will be doing more barbell training - it is IMPORTANT to keep track of your PR's.  Sometimes the workouts will be a combination of two barbell exercises.  Depending on your skill level you may be able to choose your own rep training range (sets of 10, 7, 5, 3, or 1) but this will also be dependent on your training journal.  WOD Coaches will assist you in developing your training scheme but only if you have prior data.  Blank data (no journals) will end up with barbell instruction and light form practice. 

    "Dictionary is the only place that success comes before work.  Hard work is the price we must pay for success.  I think you can accomplish anything if you're willing to pay the price." - Vince Lombardi