Based on the attendance numbers by class, we have changed the Monday evening 6:30pm workout from an “advanced” WOD to a normal WOD class everyone can attend.  We have moved the advanced workout to Thursday @ 6:30.  We aren’t canceling the normal WOD class at 6:30pm on Thursday, just adding an advanced WOD for those interested and approved to attend.

I’ve put up a whiteboard in the hallway for your 2011 goals. Think about what your top three fitness goals are this year. Lets quantify those goals. Be they getting a PR on a weight or exercise, improving your time on one of the girls, setting a goal weight or body-fat percentage, etc. I think it’s a really good idea to put goals in writing, someplace where you see them all the time.

We’re going to start doing a monthly Paleo potluck dinner to try each other’s cooking, exchange recipes, talk about issues with sticking to the diet, etc. The first will be at Steve’s house at 7pm on January 13. An evite has been sent out with the details…

The Friday 5:30pm workout, normally taught by Mark Lodmill, is going to become more oriented towards rowing. Mark is a competitive on-the-water rower, and a wealth of information in rowing technique. We are going to start leveraging that knowledge by having a rowing WOD every Friday. For those of you who want to get a workout but don’t want to row (Boo!), we will post a calisthenic WOD that won’t require much instruction, that you can do instead. Mark will be concentrating on teaching.

If you missed it, we’re having a t-shirt design contest. Submit a t-shirt design by Jan 15 and the gym will vote on the top three. Winners will get 50% off their next month’s dues (per winning design)

Just a quick reminder that there now two Doce Pares Eskrima (sticks) classes at CrossFit Denver.  The one-hour classes start at 7:30 PM on Wed. and 10:30 AM on Sunday.

The curriculum teaches fundamentals and techniques in Eskrima, a Filipino martial art using sticks, swords, knife and empty hand.  These classes are not physically demanding and there is no fighting involved so no worries about getting beat with a stick.  This is a formal martial arts program, meaning rank is awarded with the eventual goal of a black belt rank.

There is no charge for Crossfit Denver members.  $10 for any non-Crossfit Denver members.  You do need to buy sticks to get started.  The are $10 and available at Crossfit Denver.

If you want to do real (sport) fighting, that training will begin later this year, probably around Sept.  It is strongly recommended that you attend the above classes in order to gain some skills before entering any fight training.  Having some skills beforehand will help minimize the number of times you get hit, because you will get hit, no way around it.

If you have any questions, contact Eric Underwood at (303) 601-3437 or underwoodericd@gmail.com.  If you want to start classes, then just show up at the day and time noted above.

Also, visit the PIMA Denver (local club) Facebook page at: http://www.facebook.com/home.php#!/group.php?gid=146222419116.  Many PIMA Denver members are US National and World champions including Steve Paul (World Champion – single stick fighting) and Eric Underwood (US National Champion – single stick fighting).  So while PIMA Denver is a relatively small group it is recognized and well respected throughout the eskrima world.

Announcing this year’s Mile High Sprints – Colorado’s annual Indoor Rowing Regatta!!!  This event includes races on the Concept2 rowing machines at distances of 500m, 1000m, 2000m, all the way up the 1-hour row for total meters.  The divisions are separated by men, women, children, light/heavyweight, and age.  This event is a regional qualifier for the WORLD INDOOR ROWING CHAMPIONSHIPS, the CRASH-B Championships, in Boston MA.

registration for the Mile High Sprints is now available on line!
http://www.rockymountainrowing.org/2011MHSRegistration

January 29, 2011
Colorado Athletic Club, corner of Monaco and Yale, Denver

$25 entry fee if paid on line by January 24th or mailed with a postmark no later than January 24th.