Sit Rep from No Good…

We’re Closed Monday for Labor Day… However, we’re gathering at “the loop” at 8:30am for a workout.  It will be a team style workout and all bodyweight.  Everyone is welcome, so bring your friends.   

Ronbo sends:
I wanted to share this with my CFW family:
        I took this job for many reasons (Ron is overseas in support of OEF), but what I have gotten out of my time here has been surprising and made the trip worth even more than I’d ever expected. 
        I figured I would meet a few others and knock out some WOD’s.  I had no idea I would have ended up being a coach for up to 12 people each night. The crew was raw and very new to CF, so I started from scratch with a  two day intro and lots of Coach Burgener’s warm up! 
        My crew here is a mix of Military and Civilians.  A.J. , a Marine and owner of CrossFit A.C.T in NJ, was the one that pulled me in.  AJ and I came up with our game plan and put it to work and with some long distance support from Tony, Julie, and Josh I was able to make things happen.  
        One of my crew is a 39 year old Army LTC, who will be entering RANGER School on 10 Oct. Yes, Ranger School at 39!!!!  Getting to train him and watch his progress in 2.5 months has be rewarding in itself.  But coaching him on form and technique and showing him the benefits of CF and “THE OLY”, and ultimately making him a believer is where its at.  He told me that his confidence has gone up, he feels stronger and is ready to blaze through RANGER school.  Before CF he really didn’t understand the concept. He was not a ”hater”, but was not into interested either. Now he hits me up 8 hours before the WOD with comment like “Man I am so sore but I cant wait for tonight”.  If any of you can not understand why this man motivates me GOOGLE RANGER School, and see if that is something that you think you might want to do at 39!!! 
        The group is made up of a variety of skill levels and and ages.  All have made HUGE improvements and set PR’s weekly.  I was leading the warm up every night then had one of them lead it.  I think it was about 2 weeks ago I cut the cord and cut them loses to warm up on there own.  It was great to see them pair up and or ask each other to make sure form is correct.  They are now coaching each other asking great questions doing research on there own and actually not allowing me to slip.  I even did a PALEO class last week, which was very well received.
       I have to mention one of my crew who’s determination reminds me of Kelly.  Alison, a former solider, now a contractor, tried CF on her own in the past, but did not know what she was doing and got away from it.  In the last 2.5 months she has made incredible gains.  Her natural ability is amazing but her determination for correct form and gaining strength is inspiring.  As I refer to one of Tony’s posts “Are you Coachable”.  She listens to correctionhs and transfers them into performance.  I typically use her as the demonstrator when I am correcting form on others.
        2.5 months ago she could not do one pull up, now shes up to 7 DEAD HANGS.  She also PR’d a 125lb clean.  2 weeks ago the gym on our camp held a Bench Press and Dead Lift competition.  It has been posted for a few weeks.  No one in the group really gave it any thought until the night before.  I went in met the crew for the WOD.  I asked Alison if she was doing the WOD, she looked at me and paused  then said “I think I’m going to do the competition”.  I asked think or going…she said “GOING TO”. So we came up with a plan.     
        She singed in and started the bench press with 115lbs then 125 then PR with her 3d and final lift at 135.  What we both realized is she could have started with 140lbs.  Her dead lift started at 205 then 225 then 245.  We realized she could have started with 240.  She Won Biggest bench and 1st place women’s over all with a score of 282 points.  here is the best part her form was better than every guy there, even the dude who DL 600lbs.  She was jacked and nervous but determined to not only do well, but WIN the Dead Lift. 
        No matter how big or small the platform, competing can physic you out a little.  It is good to get one out of the way, it makes the next one that much easier.  She handled it well and blew the crowd away.  You should have seen the faces of those onlookers when they announced her name, the weight she was to pull, and then, the stunned looks they gave when she did it.  But better than that,  her face.
        The look in her eye as she realized what she just did for herself. It was inspiring and very rewarding.  She watched every competitor making painful faces at the sad form 90% of them had.  She remained relaxed and poised.  She had a goal, crushed it, and now wants more.        
        After she received her prizes, she thanked me.  That was a pretty amazing feeling for me. 
        CFW is my home, it is a part of who I am, without it I would not have been able to coach Alison and the rest of our crew.  I just wanted to share these success storys and to remind you how lucky we are at CFW.  If you want more, you have to do more”. How true our little motto is. But in the last 2.5 months I have been made aware it doesn’t always mean a faster WOD time. 
        See you all very soon.
Your Friend and Brother,
Ron “No GOOD” Holmes MSgt/USMC Ret.

Ronbo sends…

Posted by t.