December 19th In-House Throwdown Events, Scoring and Rules

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We are just 3 days out from our In-House Competition! Pride, Glory, and Bragging rights to the most well rounded athletes and an awesome competition format should make for an incredible Saturday. Below you will find the detailed events (maybe have changed since you saw them last), schedule, scoring, and movement standards. If you have any questions we ask that you talk directly to a coach before Saturday to make sure we have all bases covered.

Schedule and Events (Note* Each athlete will be given a scorecard to keep with them during the competition. Each event MUST BE VERIFIED by a judge if it is to be submitted for scoring):

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Event 1: Endurance
-Due to the weather, our endurance event will be a 1600m (1-Mile) Row for time. We will assign heats/order as athletes come to the gym so it pays to be early!

Event 2-4: Athleticism
-Vertical Test (Event 2): Athletes will be measured with our Vertec, a 10ft circle of movement, and a 3 minute clock to achieve their maximal vertical jump. You may take as many or as few attempts as possible but you must remain in the circle for your score to count.
-Agility Test (Event 3): You will be given 2 attempts at the Pro-Agility test. You will start in-between 2 cones, each 5 yards from you. On your first movement the clock will start and you must sprint 5 yards to the 1st cone, 10 yards to the opposite cone, and 5 yards across your start point to stop the timer. Click the link above to see an example.
-Medicine Ball Toss (Event 4): Athletes will be seated with their back against a wall and legs straight out in front of them. They will hold a medicine ball ( 8lbs) at the center of their chest and, like a chest pass in basketball, explode pushing the medicine ball away from their body. The result/score is the distance the medicine ball travels in the air before making contact with the ground. You will have 2 attempts and your back, shoulders, and head must maintain contact with the wall.

Event 5 (Strength Total:
– You will be given 1 hour to complete 3-Rep maxes of your Back Squat, Standing Strict Press, and Deadlift. Look below to see the movement standards for these lifts


Back Squat 3RM


Standing Strict Press

 


Deadlift

 

The Final WOD: We will announce this the morning of the competition.

 

We are looking forward to having everyone show up, throw down, and have some fun with us before going into the busy holidays!

Bring in the 2016 New Year with our Newest Foundations Offer at $149

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Community can be a driving force to help anyone achieve things they thought were never possible!

This coming January, FAST is offering the ultimate deal in getting your Fitness and Wellness on the right track! January 4th will be the start of our next Foundations Classes. For 2 weeks, you will attend and establish an understanding of foundational movements, standards, and workouts to build a great base for entering our regular class schedule. However, this isn’t the “deal” we are talking about…We are not only offering the January Foundations classes, we are also giving you the rest of the month of January AND a BodPod screening!

Foundations Classes ($99 value) + 1/2 Months Membership ($75 value) + BodPod ($50 Value)= $224 Value but the price is $149 if purchased before December 31st, 2015.

Wanting to give the gift of membership to a friend? We’ll cut the cost down to $129 just for you wanting to help us add to our community.

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FAST Joins with Jakes Toy Box For Our December Holiday Fundraiser!

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We are very excited to announce that we will be teaming up with Jakes Toy Box right here in Arvada! Jakes is an awesome local toy store here that is an official Toys for Tots Drop Off Site. Now while we’d love to help by donating presents from our community, Jill gave us insight into another option to help expand how much we can help.

Between December 2 and December 14th, we will have a Festively Decorated donations jug and Toys for Tots bin. We’ll be shooting for collecting $1000 by December 14th which will help buy wholesale toys from Jakes to donate to Toys for Tots as well as Toy Donations.

We are very excited for this opportunity to team up with Jakes and make a substantial influence on some families holiday. Let’s show yet again how amazing our community can be!

Holiday Hours for FAST/CrossFit LTP

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With the upcoming holidays (Thanksgiving and Christmas) we’d like to let oyu know of a few schedule changes that will be taking place. If the day is not listed then there is no change to that days schedule. Please make sure to check the online schedule to verify classes.

Thanksgiving Week: Wed November 25th – NO 6:30pm Classes
Thanksgiving Day 8:30am Workout: Free, Bring Friends and Family,
Friday 8:30 Adult Performance and Crossfit, Open Gym 8 – Noon. No other classes.
Saturday 8:30 and 9:30 classes

Christmas Week:
Thursday 8:30am, Adult Performance and Crossfit, and Open Gym 8-Noon.
Friday Christmast Day – No Classes
Saturday 8:30 and 9:30

Monthly Kill-Cliff Check In Challenge!

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It has occurred to us that while we know and love Kill-Cliff enough to stock our gym refrigerator with it, our athletes haven’t had the best chance to give it a try….

Starting November 19th, 2015 we will give everyone the opportunity to try whatever Kill-Cliff Flavor you’d like for FREE! Kill-Cliff was designed to help rehydrate, replenish, and recover athletes post-workout and what better way than to give it a try.

To take part in the drawings for Free Kill-Cliff, here’s what you have to do:

  1. Check-In to “CrossFit LTP” or “FAST Sports Fitness and Training” on Facebook when you attend class.
  2. Attach a photo to your check-in! (This can be of your workout, a PR you set, or just something funny/interesting going on at the gym)
  3. Be sure to use the Hashtag #TrainFAST

Thats it! We’re all cruising Facebook anyways, so why not win some Free Kill-Cliff! At the end of every day, the coaches will gather and select 1-2 athletes from the check in list to receive their Tasty, Berry Legit, Force Field, or Double Awesomeness Kill-Cliff the next time they train!

So, enjoy the rest of the month and we can’t wait to see the pictures of what you find around the gym in the next few weeks!

Small Group Nutrition Workshop

Hello Athletes!

 Through quite a few conversations following Septembers’ “MacroNutrient Lecture” with Kevin Ogar and myself, I’ve decided to put together a small group nutritional advising group. This group will cap at 5 athletes and potentially move to 10 athletes this December. I’d like for it to serve as a group atmosphere but with everyone getting specific feedback to their goals, lifestyle circumstances, and adjustments as we go.

Here’s what athletes can expect:

  • Individual Athlete Assessment for Daily Caloric Intake, Macronutrient Amounts, and Lifestyle Changes
  • Closed Facebook Group/E-mail List for both group and private communication
  • Each Athlete will have a 1-on-1 Individual Consult Session a Month with Coach Nate; approximately 1 Hour
  • If you don’t have an up to date BodPod, Nate will have the opportunity to run you through at a discounted cost.

I will be holding an informational meeting the evening of November 3rd (Tuesday) after the final class around 7:30pm. We will have handouts, record key numbers for our program, and the changes that will be made for each athlete. If you are interested in being apart of this group, please e-mail NateBacott@gmail.com and the first 5 athletes to notify me will be in the program.

The cost will be $60 per athlete per month. I will also give the option of paying 3-months in full for $50 a month.

Looking forward to working with you!

Upcoming Class Changes at FAST!

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            Here at FAST we have an amazing community of diverse athletes with various goals. While these goals change from person to person, we feel our athletes would greatly benefit from working alongside one another with a bit of new structure to help push each other to and even beyond our goals.

Beginning October 5th, 2015 we will begin to merge our Adult Performance and CrossFit programs (8:30am, 4:30pm, and 5:30pm) into one large group class. Both programs will still have their individual focus (check out our Training Programs Page) and all of our coaches will be working together to develop each program. The classes will have chances to work together and separately from the other program towards their group goals but plenty of opportunities will rise to push different members of our community that you may not have had the chance to work with prior to the restructure.

            Even with this change, we will still be offering our usual TRX Fusion (M/W/F at 5:45pm), HIIT Training (M/W/F at 3:45pm with Jesse), and our Barbell and Run Clubs. We are very excited to be able to offer such variety while keeping our community close and pushing each other.

If you have any questions, feel free to e-mail Kent@Train-Fast.com

Lift Up Autism to be Held at FAST September 19th

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1 in 88 kids are affected by autism. I’d wager to say that someone in your box has a family member or friend that is affected by autism. With this important event, we’ve got the opportunity to spread awareness and to stress the importance of early diagnosis and support for autistic children and their families.

On Saturday, September 19th we will be hosting the WOD “Luke” for the Autism Tree Foundation. Follow this link to visit FAST/CrossFit LTP’s donations page. There are varying ways to participate in this event even if you can’t come to the workout.

“LUKE”

WORKOUT DETAILS

5 MIN AMRAP
4 Power Cleans: 155 lbs.  men/105 lbs. women
24 Double Unders
10 Pull-Ups

The  “Luke” workout is challenging but accessible.  We have scaling options to accommodate athletes of all abilities and experience levels.

If you’re new to CrossFit or have never done these movements, there are many other ways to participate and get involved.

The Friday prior to the event, September 18th, Coach Nate will host a 6:30pm class to cover technique and scaling options for anyone wanting extra help in their WOD participation.

 

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Mental Toughness and Developing Yourself as an Athlete

What purpose does the gym serve you?

From a coaching standpoint, my biggest goal/mission with each athlete is to find out what drives them to push in athletic endeavors. Why squat? Why do you like that WOD? Why do you choose/not choose to do mobility? What do you eat? Why do you eat it? The list can go ON AND ON of questions but the root of all of it is simple; what do you want out of your fitness? Personally, I want to push my body to it’s limits and beyond. I want to compete in CrossFit and Olympic Weightlifting and see how far it can go. But thats just me.

For you, I want you to really figure out what you want out of your fitness. What drives you to come in every single day? What pushes you to take part in workouts that to the outside world seem crazy? Are you skipping out on days that are just uncomfortable but are best for you? (I know I’m guilty of that from time to time)

The more defined your purpose is and the purpose of your fitness, the simpler choices around that answer can be. Furthermore, the easier it is to let go of certain things and just train. Don’t worry about what the WOD is that day. Don’t worry about self-diagnosing technique. Don’t worry about the short-term feel of training days or weeks…

You are part of a community that is fully aware and expects to give/receive support in our pursuits. The coaches are HUNGRY to coach, the other athletes are just as driven as you in their purpose of fitness. Let’s keep getting after it in the coming weeks with a new sense of “purpose” in why we enter that facility each day.

If you want to further develop your sense of “purpose” shoot me a message or pull me aside one day. This is what I LOVE to do!

The struggle is real in ALL realms of training…even past/future champions of Weightlifting….