First: Today's Workout:
*The Back Squats are based off of YOUR THREE REP MAX – please figure it out
Back Squat: 1X3 @ 90%, 1X3 @ 95%, 1X1 @ 100%, 2X1 @ 105% – rest 2:00-3:00 between sets.
Notes: Percentage is based off of your 3rm
4 rounds for total reps of the 4 minute dual effort of:
2 minute AMRAP of: 20 Split Jumps 10 HR Pushups 10 Pullups
2 minutes to complete: 1 ME UB Set of Front Squats @ 70%
Notes: FS are based off of 1RM FS. The athlete may begin the ME/UB set at any point in the 2 minutes. If the set only takes 30 seconds, then the rest of the 2 minutes is rest. The set is over when the BB returns to the floor.
Results from our #1 Competition!
Results are in from our competition this past Saturday. This was definitely OUR fireworks show. The turnout was AWESOME! The athletes were INTENSE! The crowd support was AMAZING! We could not be happier with how this event turned out. In particular, we are proudest of all of our athletes that stepped up to the starting line and laid it all out there. Most of you had no idea how you'd do - you just knew that it would be tough. And for that, we couldn't be prouder of you. In particular, we'd like to recognize those of you who had never competed in ANYTHING athletic before. Special congratulations to Alejandro Romero for a 3rd place finish and to Jayna Hartig for a nail-biting 2nd place.
We also owe a HUGE debt of gratitude to all of you that helped out with the various pieces of the competition- judging, organizing, scorekeeping, etc. We literally could not have done it without you: Kate Crowe, Erica Kampe, SallyAnn Prier, Tara Miller, Rachael Bowen, Chris Bossom, Christy Buffington, Matt Horgan, Mary Horgan, Coach Matt, Head Judge Scott, and so many more. You have our sincere gratitiude.
It's important to remember that we don't inprove in order to compete - we compete in order to improve. The competition gave many of you a reason to focus - a goal to work towards - and the extra effort you put in resulted in huge amounts of personal development - both physical and mental. I always think of this poem, written by a famous bullfighter. It sums up what it feels like:
Bullfight critics ranked in rows Crowd the enormous Plaza full But only one is there who knows And he's the man who fights the bull. - Domingo Ortega
|FEMALE BEGINNER: 1 Laura Munro 2 Robyn Prosser 3 Amber Curry 4 Meredith Crowe 4 Jenn Atkins 6 Melissa Cornelius 7 Michelle Apodaca 8 Michelle MacCarthy 8 Heather Sullivan 10 Tasha Guzman||FEMALE ADVANCED: 1 Stefanie Metcalf 2 Jayna Hartig 3 Emily Malcuit 4 Nicole Lempe 5 Emily Fenwick 6 Emily Schromm 6 Audrey Abel 8 Taryn Brennan 9 Whitney Dean 10 Maida Scott 10 Theresa Tran 12 Christy Kreutzer 13 Christy Buffington 14 Abby Metcalf 15 Mary White 16 Gemma Arnott 17 Beth Bales||MALE BEGINNER: 1 Tony Hill 2 Matthew Swarts 3 Alejandro Romero 4 Mark Kulinski 5 Brandon Koch 6 Tommy Yau 7 Neil Kautzner 8 Gene Ramirez 9 Ron Escalera 10 Fadi Azhari 10 Andy Atencio 10 Jamison Choury 13 Jared Nuhn 14 Miguel Rivera 15 James Salmen||MALE ADVANCED: 1 Blaine Guenther 2 Scott Salzman 3 Jordan Schindler 4 Miles Cooke 5 Zach Phillips 6 Jeff Franzen 7 Hector Silv 8 Nate Goertz 9 Gabriel Campos 10 Elijah Howard|
First Friday - July 6th
As we've done in the past, CrossFit Elevation is hosting a First Friday event on Friday, July 6 at the gym to benefit Habitat for Humanity! Habitat is a great charity that partners with people to build homes and communities. With Santa Fe Art Walk on the first Friday of every month, our hope is to get people exposed to our gym and give back to the community at the same time! There will be a workout at 6 p.m. so come make a sweat angel and stay for some food and drink while helping to support Habitat. There is no admission - we simply ask for a donation which goes 100% to Habitat. See you there and thanks for helping us help others. Habitat Young Professionals is helping us to promote the event so thanks to them for the partnership. BRING YOUR LOVED ONES!
A Reminder about Pending Annual Pricing Changes
Effective July 15Th, prices will be as follows: Bronze Membership $119 Silver Membership $139 Gold Membership $169 We strongly believe in allowing people to keep the price that we told them when they started, forever. In order to maintain your current price for your membership, all you need to do is stay under contract. Many of you have a contract, and many of you don't. The contract is no big deal - it just indicates that the commitment goes both ways. If you are not sure whether your contract is current, just ask. All we ask of you is that you keep up to date on your contract and membership in order to keep your current pricing alive. If you need to cancel and come back later, it will be at current pricing. (Remember that we are happy to freeze your membership anywhere from 1 week to 90 days should life circumstance require that.) A note on upgrades: if you decide to upgrade at any point in the future, it will be at current pricing at that time. So now is a FANTASTIC time to upgrade. It could save you a bunch of money. For those of you that have been enjoying our free Wash Park class on Sundays, that is only a summertime thing and will go away at the end of summer. Finally, a Summer Special: As a thank you for the fantastic growth we have experienced over the last year, we'd like to offer everyone the opportunity to upgrade to our Gold package - with unlimited classes- for $149 per month. You can keep this price forever, as long as your keep your membership active. If you've ever thought about upgrading to any level, this may be the deal for you - do it once and have it forever. We will literally never offer this price again.This deal is only valid until July 15th. Check around - it's a fantastic deal. Please let us know if you have any questions, and get this wrapped up as soon as you can. If you have not signed a new contract at your current price by July 15th, you will automatically roll over to new prices on July 16th.
Athlete of the Month for July: Pablo Rivera
CrossFit Elevation's July Athlete of the Month is Pablo Rivera. Anyone who has seen Pablo's progress over the past few months knows that it is simply nothing short of stunning. Perhaps Pablo can share what his progress has actually been in terms of body composition. But just take a look at him. It's huge! Pablo is an extremely strong guy who has put up some very impressive numbers in the weight room. He also gives it his all on every workout and is a pleasure to coach.
In addition, Pablo stepped up and competed this past weekend, and showed a tremendous amount of heart and determination to smash some very tough workouts.
We hear that Pablo is the talk of the town over at Denver Health - and he has certainly shared the love with many people. He's literally a walking billboard for what we do.
Big congrats to Pablo! We love working with you and look forward to seeing what you do in the future!
And Another Reminder about our Referral Rewards Program
Several of your fellow members of the Elevation Nation have already taken advantage of our Referral Rewards Program, and have received a free month of Gold membership. All they had to do was send us their friend! Under this program, when you refer a friend who joins our community, we give you a free month of Gold membership. This program runs until August 1st, so take advantage. It's a great time to follow up with the droves of people you brought in to Bring A Friend Day two weeks ago. Make it happen, and we'll make it happen for you!
4th of July Fruit Tart from Paleomg.com
- For the crust
- 1 cup almond butter
- 1 cup unsweetened shredded coconut
- 2/3 cup walnuts
- 1 heaping tablespoon Coconut Cream Concentrate or homemade coconut butter
- 1 heaping tablespoon raw honey
- pinch of salt
- For the topping
- 5 eggs, whisked
- 1/3 cup honey
- 1/3 cup Coconut Oil
- juice of 4 lemons
- 1 cup blueberries
- 1/2 cup raspberries
- Place all crust ingredients in food processor and mix until completely broken down.
- Add crust ingredients to an 8×8 glass baking dish and press down to form an even crust. Put in fridge for about 20 minutes.
- While the crust is hardening, make your lemon topping.
- Place a small saucepan over medium heat.
- Add your eggs, honey, coconut oil, and lemon juice to the saucepan and whisk together.
- Continue stirring together until mixture begins to thicken.
- Once lemon mixture has thickened, remove from heat, and place in bowl to cool in the fridge for about 20 minutes.
- When your lemon topping has cooled, spread it over your crust then place your raspberries and blueberries however you’d like! Make it look like a flag or a star. Do yo’ thang.