Winter 12/ 13

INSIDE:
Year in Review Scaling & Intensity Gym Stats New Coaches

the past twelve months, and reect on this communitys accomplishments: More than $5,000 raised for the Wounded Warrior Foundation. More than $1,400 raised to support Ryan Pinney. New Program: CrossFit Kids. New Program: CrossFit Endurance. Growth to 150 members. Expansion to 5,000 sq/ft. Expanded coaching team to 10 Coaches. New friendships made. Countless PRs set and goals met. Conquering of personal fear and self-doubt.

Lets recap

THE PAST 12 MONTHS

Look at that list! Calendar year 2013 has even more in store for you. Regular BMI and Wellness check-ups with Dr. David Perrine of Perrine Chiropractic; new Benchmark workouts and lifts; and countless opportunities for you to build friendships and do good for those in need. All this reminds me of one of my heroes, a German Lutheran Pastor named Dietrich Bonhoeffer. He lived during World War II, and was among the few religious scholars to get involved in a plot to assassinate Hitler. It ended up costing him his life. One of his famous quotes goes like this: If you do good to others, you heal yourself at the same time, because a dose of joy is spiritual care.

Coaches Nick, Dairus, and Will smiling after completing a CrossFit endurance event outside of Sedona, AZ. www.crossfitchaparral.com/ crossfit-endurance

Through CrossFit you have increased your physical work capacity. You have shed fat and gained lean muscle mass. You have increased body awareness, mobility, exibility, strength, and more. But this isnt the surprising part. After all, CrossFit is a research-based tness program. What surprises most people is that CrossFit also gives you the platform to do good to others, and thereby heal yourself at the same time. All this, according to Bonhoeffer, produces joy and spiritual care. May this continue to be who we are: Athletes in the sport of tness who do good to others at the same time.

- Nick

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SCALING YOUR WORKOUTS

If you want to reap the best benets of CrossFit, then lets get one thing straight: Performing a workout Rx is not the most important factor to your workout. What is the most important factor to every workout? Answer: Intensity. Intensity is the reason CrossFit is so effective. If you mess with intensity, youre messing with the effectiveness of your workouts. Intensity is a technical term. Intensity = getting work done quickly: Moving large loads, long distances, quickly. Lets focus on that last part, the word quickly. Some of you dont scale well. You either scale all the time and post times that beat our best Rx athletes, or you try to perform WODs as Rx and spend 25 minutes completing a workout that was designed to be done in 12 minutes or less. Here are three ways to increase your intensity: 1)Log your weightlifting numbers: The only way to know what you should lift now is by knowing what you lifted previously, as well as (and most people miss this) how well you performed with that weight. 2)Pay attention to other athletes scores: Did you beat the top Rx athletes at a scaled weight? Did you scale too much? Not enough? 3)Prioritize your goals: Are you trying to build strength at the expense of endurance? Or vice versa? Bottom line: You may need to schedule a minimeeting with your coach. Get the most out of your WODs!!!

New Coaches
Welcome to the CrossFit Chaparral coaching team! Emily Eaves Aaron Andreas Patrick Manning Austin Perrine Taylor Hostetler

CROSSFIT ROWING TRAINER COURSE

April 13, 2013
Lets face it. Rowing is difficult, and its not going away. Invest in your fitness. Improve your rowing efficiency! All-day seminar led by experts from Concept II Rowing and CrossFit Headquarters.

Register here: http://tinyurl.com/bptvmup

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GYM NEWS
ness Two, 4 ake t 10-12 rn to m 9 and a Kids le Ages 7

D FIT KIweSk (Tues/Thurs)tyle! SS per e CRO sses ssFit s CROSSFIT ENDURAN cla e.. Cro inute joyabl CE en Cro 5-m

ssFit Enduranc e classes meet 3x week Do you need to increase your a bility to ... endu re?

Recruit a friend or family member and 150 members / 10 coaches they will receive 15% their Foundations Member ages range from 13 to 65 Program fee Gender breakdown: 54% male / 46% female Offer expires January 31, 2012 CrossFit Certications represented include: Endurance, Strongman, Coachs Prep Course, Kids, Running, Olympic Lifting, & Football.

THE NUMBERS

JANUARY PROMO DEAL

Contact
High intensity exercise improves your work capacity.
www.crossfitchaparral.com 6451 E. Shea Blvd. Scottsdale, AZ 85254 Office: Jenny 480-991-9878

2012 Athletes of the Month:

Jon Clark Matt Armistead Karine Hansen Bly Hostetler Todd Schoenberger Erica Schoenberger Aaron Andreas Austin Perrine

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