January 2017 Newsletter


CrossFit Impulse January Newsletter

We are changing things up with Fundamentals and Fast Track!  We now custom schedule both courses to fit your schedule. Your friend that keeps promising to start next week just lost another excuse. Call, email, and send your friends our way.  We schedule free intros throughout the week and pride ourselves on making everyone of any ability level feel comfortable and get started with CrossFit the right way.

We will be doing shirt re-orders later on in January and early February so if you missed out ordering a shirt or a hoodie, don’t worry! We will get a list going.

Upcoming Events

2017 CrossFit Games Open
Registration begins January 12th

The CrossFit Games Open is a world wide competition between you and every other CrossFitter in the world!  It is an amazing opportunity for you to test your skills against not just the friends and family who workout with you, but against everyone in your age group and skill level.  Don’t let that intimidate you, though.  There is an RX as well as a scaled division.  We will be doing the Open workouts every Friday in class anyway, so you might as well sign up!
Read more about the 2017 CrossFit Open here!

Whole Life Challenge
January 21st

We’re going to be playing a really fun health & fitness game as a community called the Whole Life Challenge. It’s a game that measures your ability to see how much of a difference you can make in your body, fitness, and lifestyle habits over the course of 8 weeks.  With this challenge you will do a baseline workout at the beginning, then work to make changes to healthier eating and more exercise over the course of eight weeks.  After the eight weeks is up you will re-do the same baseline workout to see how much your lifestyle changes have helped you improve.  There are seven daily habits you can get points for including things like working out, doing daily mobility, and eating healthy and avoiding junky foods.  It is not an all or nothing system and you get “partial credit” if you only do some of those things each day.  The athletes with the highest number of points at the end of the eight weeks wins a cash prize.

The Whole Life Challenge 2017 begins on January 21, 2017.


Registration is now OPEN!

Click here to get started!

All CrossFit Impulse Athletes are welcome to join as well as any family, friends, acquaintances you might have who are interested in getting healthy for the new year.  Remember to register with our team!

The baseline measurements and WOD will be conducted on three days.  You will need to get your measurements and WOD done on one of these three days:
Saturday, January 14th @ 10 am
Thursday, January 19th @ 4 pm, 5:15 pm, or 6:30 pm
Friday, January 20th @ 4 pm or 5:15 pm
Saturday, January 21st @ 10 am

Contact Christina or Jessica if you have any questions.
Christina@crossFitImpulse.com or Jessica@Crossfitimpulse.com

The Whole Life Challenge is a fantastic way to get your nutrition in shape after the holidays and to get ready for The Open!

January 28th@ CrossFit Protocol
If you have never been to a weightlifting meet, this is a good one to start with.  The Big NASTI is a really fun spectator event so even if you’re not lifting for the team, come out and represent CrossFit Impulse!

Upcoming Training
Upcoming training:

I am really excited about our training for 2017! I finished laying out our training blocks for the year and decided that this year may be the best one yet. I have taken our experience from previous years and applied the Bruce Lee principal: “Absorb what is useful. Discard what is not. Add what is uniquely your own.” I also extensively listened to your feedback, both in person and electronically on our private Facebook group. Be careful what you ask for, because if it makes sense I will probably make it happen! Here’s a few ways your feedback impacted my plan for the year:

1. Marc mentioned that sprinting might go better at some other time than the dead of summer when dehydration cramps can be an issue. So in 2017 we’ll have two smaller sprint training blocks in fall and spring. We’ll also do prep work in the three weeks leading up to the sprint block to slowly acclimate you to sprints.

2. More of you than I can count said you liked the regimented Monday cycles, so you’ll be seeing that again for sure.

3. Stephanie, Lauren, and Jeff said they enjoyed the strict pullup program. We’ll be repeating it at least once during the year, starting in March.

4. Kevin said he would like to see more emphasis on skill work, and he’s absolutely right. While it’s often not very sexy, we absolutely should make time to slow down and work on skills. You’ll see this more often in weekly programming. You’ll also see a gymnastics-specific training block late in the year when we’ll really drill inversions and all manner of movements that occur on a pullup bar.

5. Jeff and Olivia asked for more mock weightlifting or powerlifting meets on Saturday mornings, and I think I’ve found a way to make those even more fun. We’ll have our first meet in February and it will be a “CrossFit Total Meet.” You’ll just do CrossFit Total (squat, shoulder press, deadlift) in the form of a meet where you get three specific attempts on the platform for each lift. This will be a lot of fun!

6. Ryan asked to continue including strongman workouts, and I didn’t need more convincing than that.

7. Jeff also mentioned that he enjoys using benchmark workouts to track his progress. This is also a concept taught in the CrossFit Level 2 and 3 certifications: assessment. His feedback prompted me to better structure our assessment process. I carefully selected six benchmark workouts: Fran, Isabel, Helen, Barbara, DT, and 3x800m run. I selected these because they test a broad variety of fitness attributes. We will hit two of these benchmark workouts every month. This means each workout will happen once every three months. That should be often enough for good assessment and seldom enough that you don’t tire of them. So when you see one of those workouts programmed, keep detailed notes on your scaling and your time, and also know that you’ll be doing it again next quarter and comparing your results.

Even if I didn’t name you specifically, know that I listen carefully to every feedback you give. I can’t promise I’ll always deliver what you ask for. But if I can, I will.

So that’s the big picture, but what are we doing next week? We’re starting an eight-week linear strength progression. A linear strength progression means you take a lift, repeat it each week, and add a small but specific amount of weight each and every week. You continue this until you aren’t able to complete your reps at the new load, and then you reset to a lighter load and continue. Linear strength progressions are the best way to develop strength for beginner and intermediate athletes. We will do this with three lifts throughout the week: back squat (Monday), shoulder press (Wednesday), and deadlift (Friday). We’ll start by testing your 5RM. Then the next week we’ll lower that weight to a manageable level for 3 sets of 5 reps and start progressing from there each week. It’s gonna be a fun ride and you’ll see a lot of progress. You’ll also have plenty of classic CrossFit going on around that strength cycle including our two benchmark workouts for January: Fran and Helen.

2017 is looking like a winner! I am so thankful that I get to apply the Rainman side of my brain towards helping such an awesome group of people. There’s nothing I enjoy more than seeing all of you having fun and working hard day in and day out. The consistency I saw from all of you through the holidays was better than any previous year. I hope you’ll carry that momentum forward into January and keep training hard.
Be on the Look Out for Information

The 2017 CrossFit Games Open

Mock Weightlifting Meets