Big Box Jump

Here is the Box Jump I was telling you all about:

Big Box Jump

CrossFit giving Hope for Kenya

    Once upon a time there was a little girl. She grew up with her mother and brother. Collard greens and corn were their daily meals. 1/2 a cup of milk would be watered down to produce 5 cups of tea, this was the only protein they consumed. She would walk over 1 hour to get to school, where the sun would burn her skin and the rain would ruin her books.No windows or roof above the classrooms. She had one hour to get home eat lunch and get back to school. The bell would ring, she would dash out the window, run and not look back until she gets home where she would have four to five bites of leftovers drink a cup of water and run back to school. A routine so normal but difficult for a developing child. Malnutrition plagued her family. She didn’t know why it was important to go to school but she knew her mother believed it was important. So important that she walked to work and never a had a bite of lunch for the sake of her children. Shoes that fell apart and are stuffed with newspaper and clothes that were patched with old sheets. She sacrificed for her children to get education, the key to freedom, the key to happiness. Oh! the love of a mother, a devotion so inspiring.

Wars came, many tribal wars. Children were killed, mothers were raped and beaten only to survive without their infants. No child should ever see such things, so many dead bodies. Many are the times she saw the transition from life to last breath to death. A scream then blood everywhere and then silence. Mothers dressed their children in three or four garments and shoes to bed.  At any second they could be set on fire by the enemy, living in fear of losing each other day and night. Parents gave up sleep to watch over their sleeping children and hope the machete they are holding will keep them safe. Everyday was a fight to stay alive. When there were not wars there were diseases, oh! malaria claimed so many lives. She got malaria almost once every year, somehow, she survived the brutal fight that the disease can put up. As a child of 10 years of age she stood over what seemed like a lifeless body of her mother, hoping and praying that the only person she deeply depended on would open her eyes and not die from typhoid that rendered her unconscious in a little mud shack they called a home. She couldn't even light the lantern and she laid it on her mother’s belly begging for her to light it as it was too dark and she was scared. 

The pain the children in this place knew should not be experienced by any human being. Children should know nothing but happiness, their future should be promising not scary and uncertain. They should wish to grow up and be doctors or teachers and not be wishing to die. They should smile more and only cry from boo boos, not death, hunger or war. They shouldn’t be forced to grow up sooner than they need to, they should have a CHILDHOOD.

This one girl, refused to be a victim of her circumstances, she took her pain and turned it into motivation. Her anger fueled her ambitions. Her loneliness propelled her dreams. She grew up aggressive with the mentality of life is tough but I’ve got to be tougher. She took on the responsibility of being the older one, the one that takes care of the children left behind by their mothers way too soon. She took it upon herself to go find a better place, to find a home that was secure. And once she has, to turn back around and support the ones she left behind. The ones not so fortunate to get away. 

This little girl was terrified, lost and fearful, like many girls are in Kenya.

           THIS GIRL WAS ME. 

        Many of you who know me, you see a strong mature woman, it’s not something that came easy. We can all get together and make sure other children don’t have to acquire this personality from pain and terror. I ask you my family, friends and friends of friends. Please join me in fulfilling a promise so desperately needed. Every dollar raised for these children will save their lives, put a smile on their faces and food in their bellies. It will give them HOPE.

             I have always dreamed of the day that I could affect major positive changes in my home country.  Amazingly CrossFit has provided this avenue with their Hope initiative in Kenya, and we hope that our CrossFit Renaissance family will join us in what will be a long term endeavor.  The first step in this for us will be a fundraiser WOD on March 2nd here at the gym.  Of course there will be a signature CFR party to follow.

Rise for HOPE. Rise for JOY. Rise for CrossFit.

-Joyce Shiffler

You can register to donate here Register Here  Take note that our WOD will take place on Saturday March 2nd not on February 16th.  The WOD will start at 10a with party to follow after the last heats.

Let us know if you need any help signing up.  More details to follow.

CFR Night Out.

Hey Everyone, We have had 2 or 3 Nights out with the members the last few years, it is something we have enjoyed doing but never got to fully ground the tradition. So I have been asked to set one up soon and who says no to dancing and some booze. We have quite some stories from the last one we had, oh yeah!
Anyway, we ask that you all pick a restaurant / bar with a dance floor. The one that most people seem to agree on, wins. We all pick a day and meet there hang out, drink and dance. Oh! and create some memories worth sharing for the next year or two.


START PICKING THE LOCATION.  FEBRUARY WILL BE THE MONTH.


Joyce Shiffler

New Strength Training Program

We are a few weeks in to the new strength training program?  How is it going?  Everyone getting the hang of it?

Also a note on it:  If we do a particularly brutual metcon and the next day is a strength day, including a lift we used the day before.  You have 2 options:

1. Suck it up and train while a bit sore.
2. Go on to the next lift in rotation and go from there, skipping aforementioned lift until next cycle.

Mostly choose option 1.

CFR New Staff.

Lets welcome our new staff at CFR. 

We are happy to announce that we are getting wonderful experienced members to help bring CFR to the place we always wanted to take it.

Joyce Shiffler -  is becoming a coach. If she hasn’t coached your class yet she might be coaching it soon. Her first class went well, Thank You all for helping her make the transition. Thank you Pat S for taking care of the music.

Tom Mullen - We know here at CFR we are a family. We always prefer to promote from within. One of our own who finds CrossFit to be a calling. All our coaches were once members.  Next in  line is Tom Mullen, He has been fascinated by the program since his first day, he is going through his apprenticeship. Please allow him a chance to learn, to teach you while his Coach is around, with his strong mentality, great personality and a boat load of ambition we will soon have an amazing coach. 

Bailey Garret - She is the Master Mind behind all the new technology upgrades. We always wanted a new site that is better looking and more functional but lets face it, its not a change we could handle and our IT guy being in school for half the year we were happy to have the site up without issues. 

Julie Shannon - She wrote an article about us on the metro newspaper two weeks ago. It got good press and we thought she could take on the blog and newsletter. It will cover our daily stuff as well as the unusual happenings, paleo and gym challenges. 

CFR Photo Album

Hey all,

Some of you may have noticed Bailey taking photos during one of the Saturday workouts. She will be shooting more pics in the weeks to come to get more epic scenes on the new photo section.

To access it you do not need an account. We're making them public so it's fine. If you have an account you can tag yourself or others with an account kinda like Facebook.

The link to it is this.

There is also word of a video being shot for the site as a kind of welcome thing. Nic Justice will be in charge of that so watch out for him and any word we give you on interviews and what not.

Happy Crossfitting!

FREE Mobility Seminar.

This is CrossFit's go to guy on mobility.  It is a great oppurtunity.   Tough time during the week, but if you can swing it here it is:

Kelly Starrett's Mobility Seminar

Welcome!

With an excellent start off to 2013, we have decided at CFR that our beloved gym needs a new look and feel. Our hope is that all of our members become active through online sharing and communicating to make us a close knit bunch of ass kickers inside and outside the gym.

The blog is now open to the public as a forum to share ideas, recipes, thoughts, and all else that may apply to the workouts, special diets, and improved living.

Please join us in creating gmail accounts if you do not have one already. This will make it easier to log on and share with the rest of the members as well as make your internet browsing experience better overall.

Stay tuned for many more blog posts pertaining to the new and improved website, workouts, and events that are planned to take place!