May Updates
Here what you need to know about May:
Thelo Games 2023 - May 13th (8am - 2pm)
Our Annual Competition is less than 2 weeks away! Volunteers will hear from us shortly about meeting the Friday before to go over responsibilities. If you'd like to compete, there is still time to sign up!
Murph - May 27th
We will do Murph on Saturday May 27th, and we will not have any classes on Memorial Day. If you are in town, come do the workout with us! It's a fun time, but more importantly it helps us remember everyone who has died for our country.
For those who haven't done it, Murph is:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
*With a Weight vest if possible
This is a lot of work though! So there are several options to participate without over doing it. You can partner the workout and split the reps up, you can do half Murph, or you can brea the reps up any way that you want to by yourself to make it not so challenging.
We will also do Murph shirts for anyone who wants one. The design will be post soon, and sign up with be on the desk at the gym.
CrossFit Kids
Our CrossFit Kids program is a huge hit. Not only is it fun, but the kids learn to love fitness which will help set them up for life. Kids class will be Monday, Wednesday and Thursday from 10am - 1045am, June 5th - July 27th.
The Cost is $150 for the whole summer! Let us know if you want to sign anyone up, or you can go to crossfitthelo.com/cfkids
Summer Athlete
This year we are teaming up with Jason Hogan, an assistant baseball coach at Alexandria who played college baseball at Tennessee Tech, and running a Summer Athlete Program for teens. The goal is to teach correct movement patterns, as that often gets neglected in High School Sports Training. Plus, build strength, power, and speed.
We are dividing the group into upper and lower class man. Younger athletes will meet from 1245pm - 145pm and older athletes will meet from 2pm - 3pm. Both groups will work Monday - Thursday.
The program is for athletes of all sports to simply increase potential in whatever sport they play. We are very excited to start this program!
The cost will be $205 for the entire summer. You can find more info and the sign up form at crossfitthelo.com/athlete
Athlete of the Month - Angie Fuhrman
Angie has been with us since the beginning (minus some times off). But as those of you who know her know, she works hard every day she comes to the gym! Next time you see Angie, give her a solid high five. She deserves it!
Podcast
If you haven't caught up on our podcast, do that! We released 4 new podcasts this month on various topics.
Programming
This month, we will start a strength cycle of deadlifts and push press! And towards the end of the month, we will see our chin ups and push ups strength come to an end. You can also expect a slight increase in running because it feels great outside!
We will continue to do various longer workouts when possible to build endurance work capacity. If this is not your thing, hang in there! Make the most of it now, but soon we will shorten up the workouts and focus a little more on moving quickly and moving some heavier weights.
Exercise Thoughts
The goal to strength and muscle building progress is muscle tension. Adding weight is an obvious way to do that. BUT before you add weight, try adding tension in other ways such as tempo (slowing the reps down) or changing the angle of the lift (narrow hands on push ups). Remember, if it feels easier that does not always mean better. In fact, in terms of increasing muscle tension, it is the opposite of what we are trying to do.
We do want to learn move efficiently to do more work in a shorter amount of time. However, we need to know how to maximize muscle tension in as many ways possible to better know how to make strength gains towards our specific goals. This is especially important when we do strengths and work that is not for time.
You guys are awesome. See you in the gym.
Thelo Coaches