10 - Questions from a newbie and programming

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CrossFit OPEN
https://games.crossfit.com/
Nutrition Kickstarter 4/28

Gym Programming skip to 29:00

Friday night lights
2 teams (for fun)
No PM classes just the 6pm “booya”  (skip other classes)

CF education
Private “your friend only class”
Summer strength

Programming thoughts (CAP, progressions vs scaling, strength last)
Adding 2BB baseline nearly every month for that check in
10k day is coming
Muscle up



Newbie….
who/when can you use chalk - Alan L
When should I use knee braces and belts - Carly
Can I come in to just row if I’m really sore?
What if I’m late to class?
What shoes should I get?
When should I rest on the lift or gymnastics
What should I log?
What if I go jogging? Remote coach
When should I take supplements?
Form vs intensity/speed
Reasonable goals for men and women at the various stages of life and what it looks like to maintain your health and fitness versus being 20 and trying to blow your house a business up
Eggs and chickens

Crossfit Garage Open event…. Friday night lights!
For three weeks we will be doing the open workouts as a gym Friday evenings at 6:00 pm, judges will be present!
20$ to register and you get a 25$ gift certificate for No Bull!
Weekly themes and games to make this event the best as a community!
This is great way to have fun and compete in a friendly way and see how this process works for other athletes!
February 17th - Super Hero theme/corn hole games/ BYOD
February 24th - 80s theme/musical chairs with boxes after you have completed the workout/ BYOD
March 3rd - wear your team colors/ we are dividing the gym into two teams…. Red and black!
If your team wins you get serious bragging rights!
After we will have pizza and a game of kick ball at the gym
No evening classes on these dates!
6 pm for all members to do the open workouts
You can arrive as early as 4 pm to enjoy the community and cheer members on!
 3/18 competition

It's that time of year again for the annual St Patrick's Day Throwdown. We will be doing it as an intramural event again, so just Garage members!!
Two person teams this year with an Rx and Scaled division. Teams can consist of MM, FF or MF. There will be 3 WODs and a 4th as a tiebreaker if necessary, with each WOD being performed "you go, I go" style.
*Please note the coaches can veto Rx/Scaled classifications!!*
Cost is $45 per member or $90 for the team and includes a throwdown shirt. Prizes will be given to 1st, 2nd, and 3rd place finishers in each division.
To register, Venmo Dani @danielle-walsh-38 and include your shirt size. If registering both team members, please include both team member names and shirt sizes. Feel free to throw in your team name also if you have one!


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On this podcast you will receive actionable tips on Building a Firm Foundation for Life in Fitness, Food, Finance

I believe in building a firm foundation for life through functional fitness, farm-fresh nutrition, and sound financial practices. Join us in creating a healthy and resilient future!

We are happy, humble, helpful people that want to be healthy and fit now, as well as in their 90's. I talk about how to live that good life now and later with heavy slant towards fitness and nutrition. I will even get into mindset, goals, raising chickens, raising kids, bitcoin, rental property, entrepreneurialism

CrossFit Garage (Woodstock GA)
https://crossfitgarage.com/get-started/

YouTube channel with other visually videos (long and shorts)
https://www.youtube.com/@Andy