OCTOBER 2017
What's up Windy City!
As we round the corner here into fall and the push toward 2018, we’re really excited about everything we’ve got going on with Windy City. We’re debuting a new class format, have a long overdue AOM, and of course Festivus is finally here (10.14)! On top of that, we’d like to draw your attention to our 2nd Annual Barbells for Boobs workout and fundraiser. While we’re a ways out from the actual event (12.2), our event / fundraiser is live. All that and more below. Check it out!
—Justin
ANNOUNCEMENTS
NEW CLASS STRUCTURE
We’re excited to announce some new changes to our class structure and flow. Starting tomorrow you will see two programming options for our main classes — Performance and Fitness. You will have the option to choose either. Some days you will see two options (Performance / Fitness) and some days you will see a combined programming day (Performance & Fitness).
So, why the change and what program should you follow? Great question. Understanding that health and fitness goals are extremely varied across our membership, we want to be able to provide options. Some of our members love to compete, whether it be in the CrossFit Open, local events, etc…and some of our members just want to be able to come to class, get a solid workout in, be healthy, see some friends, and have a good time.
To be clear, neither program should be deemed “easier” or “harder” than the other. If your goals include crushing the CrossFit Open, walking on your hands, muscle-ups and maximizing performance on technical movements like snatch, clean & jerk, etc…then Performance may be the right program for you.
If walking on your hands, doing multiple reps of muscle-ups and other technical movements, and improving one rep maxes on lifts isn’t of utmost importance to you, then Fitness may be the right program for you. The Fitness program will focus more on volume, body composition and improving general health and fitness.
There is no pressure to choose one and stick with it. Each day you should choose the track that feels right for you…on that day. Some days you may want to do the Performance workout; while other days, you may be all about that Fitness track.
Can you still scale? Yes, absolutely. Performance training may still need to be scaled; same with Fitness training. You’ll see more prescribed weights in the Performance track…while Fitness scaling will mostly revolve around movements instead of weights.
While the workouts may be “different,” the structure, spirit and goals of each training session will be similar.
We sincerely hope you enjoy the two options. Again, please do not feel limited. One day you may be feeling Performance…and the next you may be all about Fitness. And if you don’t know which one you should choose, or need modifications and / or scaling options, please just ask your coach! We’re here to help and make sure you get the most out of your experience at Windy City.
Oh, I almost forgot… Starting tomorrow, each class at Windy City will also be ending with a coach-led mobility / stretch / cool down session. No pressure to participate; however, we feel this is an important and often over-looked aspect of health and fitness training…and one that we want to start providing for you.
As always, if you have any questions please just ask.
FESTIVUS GAMES: SAT. OCT. 14th
– Due to the special event, there will be no regular team WODs, no Oly, no Open Gym
– Volunteers/judges welcome (sign up here)
– Click here for full schedule of events/heats- ASK THE DOC NIGHT: MON. OCT. 16th
Airrosti’s Dr. Christina Seibert & Meghan Nelson will be at Windy City Monday, October 16th from 4:30pm-6:30pm hosting Ask the Doc Night! She will be there to answer any questions you have about treatment at Airrosti and will also be offering complimentary injury assessments to anyone suffering from pain or an injury. These 15 minute appointments will allow Dr. Seibert to properly assess and diagnose the source of your pain while discussing next steps to ensure you don’t miss a beat in your workouts and day to day activities. Pre-register and secure an appointment. - BARBELLS FOR BOOBS
Everyone has a right to know if they’re living with breast cancer. There’s a tremendous need for all types of support, from being proactive, to detection, treatment and survivorship. Help Windy City raise money to support @BarbellsforBoobs.
Our Goal: $20,000 by Dec. 2
Any donation gets you a free ticket to our Barbell for Boobs group workout charity event.
Charity Event: Dec. 2, 8am–Noon (Save the date. More details to come.)
There are a few ways in which you can help us reach this goal:
Option 1: Donate any amount directly to team Windy City
https://fundraise.barbellsforboobs.org/team/136240
Option 2: Donate any amount to any Windy City fundraising team member (it all counts toward team Windy City total). Breast Cancer survivor and Windy City member Amy Benson raised a lot of money for us last year!
Option 3: Create your own fundraising page by joining the Windy City team and raise as much as you can. Simply create a page and select Windy City as your team. Then spread the word! This is a great option if you have a wide network of people to reach out to. FLOAT SIXTY
The benefits of flotation therapy in float tanks are plentiful and can differ from person-to-person or session-to-session depending on the circumstances of the individual at the time of the float. Floating is great for reducing stress. Epsom salts are great for relaxing the body and aching muscles. READ MORESingle sessions with Float Sixty normally go for $90. Windy City members will receive nearly 50% off. Single sessions are on sale for $50. We have a limited number of passes.
How it works:
1. Purchase here
2. We will email you an authorization code to book with Float Sixty
3. Book with Float Sixty and choose between three different float tanksCurious what 'floating' is? Check out this article
ATHLETE OF THE MONTH
Jon Bukiewicz
"As soon as I completed my intro to CrossFit, I moved into Olympic Weightlifting and immediately felt myself beginning to grow as an individual. I was coming from a bad place—my family and I were new to the city, I didn’t have any friends, was drinking too much, reliant on anti-depressants, really overweight and totally insecure..."
FAVE FIVE FROM THE COACHES
Here's a list of what we're loving and learning this month:
Huong: Food prep method I'm currently obsessed with
Pickling—a great way to preserve and extend the life of veggies. Hooray, probiotics!Terri: Easy & Fast Lunch (when you're so hungry you can't wait)
Flat Out Wraps—I pretty much throw anything (think leftovers) into a Light Sundried Tomato wrap (10g of fiber) and pop it into my panini press for a quick lunch.Patrick: Thing I'm wearing 24/7
My Whoop—It's an armband, automatically analyzing your Strain, Recovery, and Sleep. Meaning it tracks my training output and tells me how much sleep I need, how my sleep was and how good I'm recovered and avoid overtraining. Seems like it's only for elite athletes, but I can honestly say I sleep more and am more aware of my recovery, training and overall health.Sheena: Mobility/Recovery exercise I'm experiment with
Gut Smash—Place a “gushy” inflated ball in your abdomen and lie down on it. Inhale and hold your breath while contracting all the muscles in contact with the ball. Hold for 3-5 seconds, then exhale. Repeat this Contract/Relax breath for 10 rounds.Justin: Habit I've been trying to follow
The ONE Thing—The focusing question: "What's the one thing I can do, such that by doing it everything else is easier or unnecessary?" I'll plug this question into certain areas of my life (i.e. What's the one thing I can do in my business this week? What's the one thing I can do for my relationship?) with solid success. I got this question / idea from Gary Keller's book "The ONE Thing."
ARTICLE OF THE MONTH
6 Bucket List Trips in the U.S.
by Megan Michelson on outsideonline.com
There are some things you just need to do at least once in your life—paddle that iconic stretch of river, ski that couloir you can see from the tram, mountain bike off the Continental Divide. Don’t let the logistics of getting there, hiring a guide, or figuring out when or how to pull it off stop you from checking these must-do missions off your list. We’ve done the planning homework for you.
GET IN GEAR
HOODIE PRE-ORDER SALE
PRE-ORDER PRICE: $45
REGULAR PRICE: $50
PRE-ORDER ENDS FRIDAY OCT 6 AT 8PM!
Samples are available at the front desk to try on.
This pullover hoodie is markedly soft, unisex with a loose fit that is versatile and lends itself to daily wear. Spun from a plush fabric that is made up of cotton and polyester fibers, this hoodie features an up-to-date fit, hood with white drawcords, kangaroo pocket, ribbed cuffs and waistband. You'll want to live in this cozy sweatshirt.
- Features: Sideseamed. Retail fit. Unisex sizing. White cord drawstring. Kangaroo pockets. Ribbed cuffs and waistband.
- Fabrication: Solid Colors: 60% combed and ring-spun cotton 40% poly fleece, 30 single 6.5 oz.
- Please allow a few weeks for production.
Keep livin' BIG, my friend.