Open Gym/Yoga/ CrossFit Kids-All Ages

strength

Wednesday October 16, 2013

CrossFit Kids (Champs, 3-6 years old) 3:20-3:50pm (JV, 6-12 years old) 3:55-4:30pm (Varsity, 13-17 years old) 4:30-5:30pm

Open Gym 9:30-11:30am/6:00-8:00pm Yoga 8:00-9:00pm

News/Notes:

We have created a small performance survey.  We want your CFB experience to be the best it can be and to do that we need your feedback.  Please answer honestly and openly.  Most of the questions have space for other comments and suggestions.  Click here to take survey  We appreciate your input and feedback.  We rely on that input to create an excellent environment which is ever evolving and growing.  Thanks.

If you are a part of the Paleo Challenge please try and attend tomorrow as we will be scheduling WOD 6 all day.  You can make it up over the weekend if needed, but Saturday will be pretty busy with Barbells for Boobs.  Sunday may be your only other chance to make it up.  Thanks.

This Saturday, October 19 is  Barbells for Boobs ® "Helen meets Grace.  This is a fun and exciting event that combines two of CrossFit’s Girl WODs into one workout as a fundraising benefit for Barbells for Boobs ® and the fight against breast cancer.  We have made special Pink CrossFit Beverly T-Shirts for the event and a $50 donation will get you a Limited Edition Tee. This is a TWO-PERSON team workout with one person working at a time, except for the 400m runs, which must be performed together.  Helen consists of three rounds of: 400 meter run (both partners run together), 21 kettlebell swings (Rx 53/35#) and 12 pull-ups. Partners can tag-team in and out of the kettlebell swings and/or pull-ups as needed.  Once all three rounds of Helen are complete, the team immediately moves on to perform Grace which consists of: 30 clean and jerks (Rx 135/95#) as fast as possible, partitioned anyhow between the two team members.  Score is total time for the team to complete both workouts!  Pick a partner and raise some funds to save a pair.  http://fundraise.barbellsforboobs.org/fundraise/team?ftid=25655  or bring a donation to the Box and we will submit one large donation on behalf of CrossFit Beverly.  There will be a heat sign up on the Whiteboard starting today.  We will begin heats at 8:30 and run 5 teams at a time until completion.

This Sunday October 20, we will be hosting Jeff Horvitz of Krav Academy if you are interested in this FREE seminar please join us.  The 1 hour session will begin at 11 am and all are encouraged and welcome to come.   Krav Maga is a self-defense system developed for military in Israel and Slovakia that consists of a wide combination of techniques sourced from boxingMuay ThaiWing ChunJudojiu-jitsu,wrestling, and grappling, along with realistic fight training. Krav Maga is known for its focus on real-world situations and extremely efficient and brutal counter-attacks.[1] It was derived from street-fighting skills developed by Slovakian-Israeli martial artist Imi Lichtenfeld, who made use of his training as a boxer and wrestler, as a means of defending the Jewish quarter against fascist groups in Bratislava[2] in the mid-to-late 1930s. In the late 1940s, following his immigration to Israel, he began to provide lessons on combat training to what was to become the IDF, who went on to develop the system that became known as Krav Maga. It has since been refined for civilian, police and military applications.[3]

Krav Maga has a philosophy emphasizing threat neutralization, simultaneous defensive and offensive maneuvers, and aggression.[4]Krav Maga is used by Israeli Defense Forces, both regular and special forces, and several closely related variations have been developed and adopted by law enforcement and intelligence organizations, Mossad and Shin Bet. There are several organizations teaching variations of Krav Maga internationally.[5] [6] [7]  courtesy Wikipedia.

via Krav Academy-Krav Maga encourages students to avoid confrontation. If this is impossible or unsafe, it promotes finishing a fight as quickly as possible. Attacks are aimed at the most vulnerable parts of the body, and training is not limited to techniques that avoid severe injury. Drills provide maximum safety to students by the use of protective equipment and the use of reasonable force. Students learn to defend against all variety of attacks and are taught to counter in the quickest and most efficient way. Ideas in Krav Maga include:[1] Counter attacking as soon as possible (or attacking pre-emptively). Targeting attacks to the body's most vulnerable points, such as: the eyes, neck/throat, face, solar plexus, groin, ribs, knee, foot, fingers, etc. Maximum effectiveness and efficiency in order to neutralize the opponent as quickly as possible. Maintaining awareness of surroundings while dealing with the threat in order to look for escape routes, further attackers, objects that could be used to defend or help attack, and so on. Training can also cover situational awareness to develop an understanding of one's surroundings, learning to understand the psychology of a street confrontation, and identifying potential threats before an attack occurs. It may also cover ways to deal with physical and verbal methods to avoid violence whenever possible.

We are an official sponsor again this year for the Second Annual Freedom Isn't Free 5k.  This is an event to help support the  Cpl. Conner Lowry Memorial Scholarship Fund at Brother Rice High School.   The event is Sunday October 27th and we at CrossFit Beverly do a post run WOD.  Please join us in this great neighborhood event to support a local hero who paid the ultimate sacrifice for freedom.  If you have non CFB friends who want to join us in the WOD they are more then welcome. Details to come on WOD and location on the Brother Rice property.

Friday November 1 we will have a Halloween Party and Costume WOD.  5pm and 6 pm will be dedicated to WOODing in costume followed by hanging out.  We will bring and fire up the grill.  Please bring an item, either a side or snack and a beverage of your choice.  Try to keep it clean and close to paleo.

The competition at CrossFit BodyTech in Mokena is Sunday November 10 (not a far drive at all) has posted movement standards for the teams (see below.)  Please consider joining us and creating a team.  2 guys and 2 girls.  You can sign up here.  http://www.rxcompetitions.com/2013/09/crossfit-bodytech-midwest-classic/  We have 3 for sure teams going from CFB and I think a 4th team is getting assembled.  Let us know if you are looking for partners and we will try and set you up.

Snatch 95/65 Clean 125/85 Deadlift 155/105 Front Squat 125/85 OH Squat 65/45 Single Jump Rope Hand Release Pushups Burpees Row Knee To Elbow Box Jump or Box Step-Ups 24”/20" Thrusters 65/45

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