Notes from First Meeting, Sat 06/06/09

1) On Training: 3 times per week Crossfit Workout of the Day (CFWOD), plus 1 Endurance Training on the same day as the CFWOD. The endurance workout should occur either 3 hours before or after the CFWOD. All workouts can be done on your own, however, it is encouraged for you to come train as a team at least 1x or 2x a week for motivation.

2) Chau will create a blog specific for the Ragnar Relay to monitor progress and post workouts. This will be ready by Tuesday morning.

3) Team commitment in terms of registration. We need to have your paid registration NO LATER THAN FRIDAY, JUNE 12, 2009. Please email Chau at crossfit@novamma.com for more info. Current members of Novamma will be sponsored 50% by the school, while non-members will need to pay the full registration fee of $90.00. Anyone that does not pay by June 12^th, 2009, will be assumed as a non-participant for this event. If you have to pull out due to circumstances, understand that you will not get a refund and we will find a replacement for you. Our Team name: “NOVAMMA CRUSHERS” We will have T-shirts made.

4) We calculated the 400m run test. 6 Rounds with 2 minute rest in between each 400m run. Those that were present on Saturday:

5) Please Bring your own watch to keep your rest time

6) Nutrition will help be a key through your work outs. Paleo Zone is recommended. If that is too strict I recommend Paleo and then slowly begin understanding amounts. If you need a definition – think of it as the “real F-ing food diet”. Stay on the outside of the grocery store - Only food that can be gathered, hunted or caught.

As a lot of you experienced – this was a bit different than the normal training you have gone through. Please expect more of this. There will be a lot of sprint training with some longer work thrown in. It is not required, but it could be helpful to get a metronome to help you keep pace. Pacing will be important.