Birthdays
Joed 11/3
Kyle 11/6
N8 11/10
Cheryle 11/13
Jurz 11/14
Mike M 11/15
Marianne 11/20
Val 11/23
James AKA Jim D 11/26
Jon 11/28
Nicole 11/29
Swalek 11/29
CrossFIt
Recently CrossFit has started producing and dropping some Docu-style shorts on youtube.
The first one definitely has a feel good vibe. I will be providing these weekly for you all and please send our blog to your LCF fam and your friends/fam/coworkers. Show anyone who’s ever been slightly interested in CF what it looks like after you walk in the doors!
Episode 2: Affiliate Spotlight
CHAD 1000X- WORKOUT FLOW AND NOTES FOR CLASS MONDAY
Hi gang! ANDY HERE! Monday we are going to perform CHAD 1000X.
This workout can cause injury. Similar to MURPH, we need safe decisions on scaling!
Please read this and come with a plan to the gym tomorrow.
IF you plan on going for 1000 reps YOU WILL NOT LEAVE THE GYM AT YOUR NORMAL TIME, YOU WIL LEAVE LATE FROM THE GYM. YOU WILL NOT BE ABLE TO START EARLY. YOU WILL START WITH CLASS.
These options are here to keep you in line with a normal hour class:
Teams (500/500-split reps) should finish inside 35 min Cap
Solo 500 reps 45min Cap
Solo 750 reps 45 min Cap
Solo 1000X 1 HR Cap – this option will have you at the gym for 1.5 hours.
You can use weight so long as you and a coach agree on your plan.
COACHES WILL BE PROVIDING SAFE SCALING AS ALWAYS.
OWNING A VEST OR RUCK doesn’t mean you should wear it for this workout.
NOTES FROM CROSSFIT:
Following this workout, spend some time stretching before you leave the gym.
Every year on Veterans Day more and more CrossFitters learn about and join this community in performing a HERO WORKOUT, CHAD WILKERSON.
Monday’s workout is a retest , please look back at your previous attempt to help guide your effort today.
If performing this individually, allot 1-1.5 hours to warm up and complete.
This workout honors Chad Wilkinson, who died by suicide on October 29, 2018. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.
Learn more here.
Chad’s wife, Sara Wilkinson, dedicates her time to raising awareness around suicide prevention and honoring Chad’s life. She says, “Even while serving as a SEAL, Chad took time to scale up to the [Rx’d] version. There is zero shame in starting [scaled], or with Standard weight, or in sharing the steps with a friend.”
Donate to the step-up foundation at www.stepupfoundation.org.
For you to hit today’s time goals, you will need to work at the same time with a partner and maintain 10-12 steps each per minute.
Register for CHAD and help provide awareness to Suicide prevention and more specifically, suicide awareness within the veteran community.
Sara Wilkinson (wife), Rogue, CrossFit, and GORUCK present the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention
CHAD1000X has brought together thousands of registered participants, as well as hundreds of thousands of dollars raised since 2020, looking to be a part of something greater than themselves. To not only bring awareness to the epidemic of suicide, particularly among veterans but also to help be part of the solution through the support of The Step Up Foundation and other veteran health initiatives.
This year, join us again in paying respect to Chad Wilkinson and all those who have been lost to suicide, while also committing to try to change the number. #CHAD1000X
BARBELL CLEANING AND NEW CLIPS!
It was that time of year! The 45LB barbells in particular have been getting pretty dirty and weren’t spinning well. This happens over time! We coated the barbells when we first opened, we bought some “raw barbells” from Rogue as we built the gym with a budget! We bought them out of Rogues BONE YARD, a place where equipment in new but didn’t make the quality control test! Good for us, still good for them lol! Anywho, the paint has started to wear off and the bars started rusting a bit. Mat and I (Andy) spent a few hours cleaning 6 bars and they are now recoated and ready to use, rust free!
We also purchased more of the Rogue barbell clips that don’t slide and are easy to open and close!
