November Newsletter

Fundamentals
Schedule Fundamentals and Fast Track with a personal trainer according to your schedule! We are getting closer and closer to the holiday season and that dreaded holiday weight gain.  CrossFit is a great way to stay fit during this season of feast. Both of our intro courses are designed for that new athlete who wants to be strong and fit, but isn’t ready to just jump into group classes.  So encourage your friends, family, and even strangers to call or email us about signing up!

CFI Holiday Gifts
CrossFit Impulse gift certificates make awesome holiday gifts for your loved ones! We can do gift certificates for Fast Track and Fundamentals and we would always be happy to sell you some of our merchandise.  See a coach or send us an email if you have questions. crossfitimpulse@gmail.com

Announcement
If you like cold bottled water, bring a case to share!  We’ll keep it in the fridge for you at a cool 40 degrees.

Upcoming Events

Civil Axe Throwing!
We’re gonna spend a Friday evening throwing axes at Civil Axe Throwing!  There are only a couple of spots left on the list so sign up now!

Here’s all the details:
On Friday November 3rd from 7-9pm we’re gonna go to Civil Axe Throwing, the new axe throwing place at Campus 805! You can check them out at Civil Axe Throwing – Huntsville We’ve reserved the place just for us.

The Civil Axe staff will coach us through instruction on axe throwing and then turn us loose on some axe throwing games! The games are kinda like darts. You play as a team and alternate throwers, so everybody keeps having fun the whole time.

When you’re not throwing axes they have plenty of room to hangout, observe, and chill until it’s your turn.

The cost of the event is $30. Once you’ve paid us for the event, then you’re good. We’ll pay Civil Axe on behalf of the group. No transactions necessary once we get there. That will keep everything simple, smooth, and fun.

Here’s the kicker though—only 20 athletes can come. Sorry, they’ve just got limited axes and places to throw them. So they recommended we keep it to 20 athletes + your CFI staff to ensure everybody has a good time and nobody is cramped.

So once you sign up using the sign-up sheet on the counter at the gym, you’re committed. You’ll be charged the $30 admission the same day, and it’s non-refundable. There’s a reason why we have to do it this way. Generally we do signups for events and the list fills up quickly. Then out of 20 people, two back out 16 hours before the event and two just don’t show up. With such a limited audience available and such a new, fun event, we don’t want that to happen this time. That wouldn’t be fair to someone who was actually going to come, but didn’t get to signup because the list was full. So once you buy a slot, it’s yours. We really hope you’ll come to the event. If something changes and you can’t then you can sell or give your slot to someone else. But it’s yours to do with as you want. This is gonna fill up quickly, so reserve your spot ASAP.

So save the date and throw axes with your gym friends! After the event we’ll already be at Campus 805, so we’ll be hanging around for some drinks and snacks at your choice of Huntsville’s 18 craft breweries.

I’m excited and I can’t wait to be there. I hope you’ll join me!

Veteran’s Day
November 10th
One class at 11:30am and Open Gym after

Thanksgiving and Anniversary Party
Friday November 17, 2017 @6:30pm
CFI is celebrating eight awesome years and we want to say thank you to all of our awesome athletes!  So come celebrate with us at Below the Radar Brewing Company on Friday November 17th at 6:30pm.  We have reserved several tables in the Walnut Room. Family, friends, and kids are all welcome as always.
The Plan:
Meet at Below the Radar and enjoy their awesome food, beverages, and atmosphere together.

Thanksgiving Holiday Schedule

Wednesday, November 22- 11:30 am Class, 12:30 pm Open Gym, 4 pm Class

Thursday, November 23- Closed for Thanksgiving

Friday, November 24th -1:30 pm Open Gym, 4 pm Class

Upcoming Training

November will be an awesome month of training! I know I always say that, but I really am stoked for November 2017.

First, we’ll work through the meat of our Back Squat cycle. Each week we will reduce the number of reps per set and increase the loading. The timed Squat intervals will stay the same throughout. For example, the last Monday in October we Squat sets of 6 reps. Then the first Monday in November we move to sets of 5 reps, then 4 reps, and so on until we get to our 1RM test week on the first Monday in December. Each week, try to move about 5-15 pounds more for your heaviest set than the previous week. I’m trying to move 15 pounds more each week which will set me up for a PR on test week. Do your math now and see what you want to hit. It helps to have a goal when you start your warmup sets. Sometimes the goal gets punched in the face by the barbell if you aren’t having a good Squat day, but that happens to everyone from time to time. Still go in with a goal.

Next, our benchmark workouts for November are Isabel (30 Power Snatches) and Jerry (Run 1 mile, Row 2000m, Run 1 mile). Dig up your old PRs from August and set your sights on new ones. I’ve added Jerry to our benchmark workouts in place of the 3x800m Run benchmark workout I originally chose. Jerry tests the same physical systems and is a bit more fun (and more difficult) because of the Row in the middle. It also garners much more class attendance than 3x800m Run, making it a more useful benchmark for more athletes.

Next, we celebrate Veterans Day and the birthday of the United States Marine Corps on the second weekend in November. The Marine Corps birthday is Friday, 10 November. We’ll perform the same workout from last year: “The Tip of the Spear.” It’s a tough one that I programmed, tested, and found much more difficult in reality than on paper. It’s a partner workout that requires carrying a pack and performing exercises like Squats, Pushups, and Pullups while wearing that pack. Oh, and at the Rx level you also have to carry your partner…while they wear their pack…and you wear your pack. Scaled versions will be available, as always. We’ll have several fun variants for every ability level.

So that’s why I’m looking forward to November. I hope you are too. We’re gonna keep building our Squat and perform some really challenging and unique workouts. Don’t wish for a lighter load–wish for broader shoulders.

-Jeff
Be on the Look Out for Information
– Christmas Sweater and Jorts Wednesday
– Christmas Party