Meet our new friend Caitlin Ewing.

 

 

Meet our new friend Caitlin Ewing.

Caitlin Ewing is from Milwaukee, WI. She will be helping out around the gym. Say hello, introduce yourself and join her in a WOD soon!

September 2015’s Newsletter

Good Morning,

It is often said of CrossFit boxes that the art is in the coaching, the science is in the workouts and the magic is in the community. Every time you come into The Hill it is important to us that you get in a great workout and perhaps learn a thing or two. But it is even more important that you make new friends and have a great time because that’s truly what keeps you coming back for more.

In this episode of The Hill Radio we discussed in-depth how to make strong friendships at The Hill. Here are a few things you can do in every class to make your time, and everyone else’s time, better:

  • Meet a new friend or learn one new thing about an old friend
  • Share equipment or space with a new friend
  • Ask the coach an in-depth question about that day’s WOD (they love being quizzed or can point you in the right direction)
  • Cheer for others the way you like to be cheered
  • High five every athlete in the class after the WOD

Of course these things are not mandatory, but they are sure to make you a better athlete and a better friend.

Cheers,
The Hill Coaches

VIPs

  • Iron Hill Open House. Thursday 9/3 @6 AM. If you’re a lady interested in checking out this amazing strength program, come on in!
  • Nutrition, Measurement & Tracking w/Coach Sabrena. Learn how to eat to perform, feel good and look better naked. Sign up now. 
  • Goal Setting w/Coach Matt. Upon completion of the new offices in the NW corner of the gym this will be up and running. More info coming soon.

Congratulations to our Friday Night Lights Competitors

Congratulations to everyone who competed at FridayNight Lights. We had a blast and are so proud of you. Check out our Facebook album for a ton of great pictures.

The Hill Radio

This month’s Featured Athlete is the wonderful Garrett Gilbert. You are all invited to attend his special WOD this Saturday, September 5th at 9 AM. This WOD will feature his strengths and weaknesses and is sure to be a great time.

Learn more about Garrett in this episode of The Hill Radio and be sure to check out these other great topics too:

Coaches’ Corner: How to perform a Box Squat

Coach Josh fills us in on how to make your box squat as effective as possible. Remember: Move better, Move safer, Move faster.

That’s all for now. Have a wonderful Tuesday and we’ll see you at The Hill soon!

How to make the most of Open Gym

 

How to make the most of Open Gym:

  1. Play well with others
    1. Only come during scheduled hours
    2. Follow the posted rules
    3. Be respectful of all
    4. Find out what your other attendees are doing
  2. Do a WOD you missed from that week
  3. Add in strict gymnastics… 3-5 sets x 5-15 reps of pull ups, push ups, lunges or toes to bar
  4. Mobilize trouble areas
  5. Practice a skill

High Value Workouts:

  1. Simple strength and conditioning
    1. Work up to a heavy set of 3: back squat, deadlift or strict press
    2. Run a mile or row 2000 meters
  2. “Cindy has the runs”
    1. 20 minute AMRAP: 5 pull ups, 10 push ups, 15 air squats, 100 meter run
  3. 21-15-9: burpees & heavy kettlebell swings

 

The Hill Radio with Featured Athlete, Leah Huddleston

The Hill Radio with Featured Athlete, Leah Huddleston

Leah Huddleston is a shining example of a hard worker, committed athlete and awesome friend. In this episode we discuss:

  • How Leah made a healthy change in her life and lost a lot of weight
  • How to overcome your fear of weightlifting
  • The importance of community and accountability
  • Iron Hill, Women’s Weightlifting Club
  • Making friends at the gym
  • Training for a half marathon
  • Living a fun and healthy lifestyle

Improve your next Partner WOD

Before the WOD:

Assess your strengths and weaknesses
Make a plan (& test it out, if possible)

 

During the WOD:

Communicate with your partner
Stay humble & do what’s best for the team

 

After the WOD:

Assess your performance[/vc_column_text][/vc_column][/vc_row]

Leah Huddleston

You can tell a lot about your friends by what they decide to post on Facebook. For instance, I know my friend Leah Huddleston loves her friends and family:

And health & fitness, aka CrossFit:If you have not had the opportunity to befriend Leah, IRL or on Facebook, I highly recommend it. Her story is truly inspirational and her heart, warmth and spirit are contagious and one of a kind.

Leah is a member of our Iron Hill, women’s only weightlifting club, where she has seen huge gains in confidence, strength and consistency. You’ll see her in the occasional CrossFit class this summer, but she is also training for a half marathon coming up in the fall.

Leah has lost about 100 pounds since beginning her health and fitness journey. She says that making high quality decisions like exercising regularly, eating well and de-stressing helps her stay centered and perform well at her high pressure job as an attorney.

We all need more friends like Leah. She’s fun, trustworthy and driven, and we could not be more honored to have her be a part of our family here at the Hill.

Cheers,

The Hill Coaches