Congratulations to all the Boot Campers who survived the class!

If you've made it to each and every one of the classes, you have been trained in CrossFit's nine foundational movements.  Now you are ready to tackle more advanced workouts...either on your own, with a group of like-minded athletes or in continuing classes available from ONDEG Fitness.

And, if you've missed a few classes, that's OK...you've learned ways to perform some of the movements properly, and have had a exposure to a broad, general and inclusive program that is designed for functional fitness.

My advice for you:

• Don't stop.  You've established a good fitness baseline and it would be a shame to regress instead of progress!
• Study.  If you spend an hour per day practicing skills and getting a workout, you should spend the same amount of time learning about exercise physiology...new skills, techniques, motivation, etc.  My recommendation:  www.crossfit.com.
• Go heavy.  If you are using proper mechanics with consistency during your movements, there's reason to not go heavy with the weights.  It's natural and expected to be unsure about heavy lifting...train with someone more knowledgeable than you so they can identify and correct your deficiencies.  Safety first.
• Go hard.  Intensity is absolute and relative.  Absolute in the sense that the power equation (force times distance, divided by time) is mathematically related to intensity.  Relative in the sense that it's you against you.  You don't need to prove yourself to anyone.  The time you complete your workout should only be compared to the time that you completed the same workout some weeks previous. Of course, you have to record your workouts...
• Track it!  Use a journal to record what you do and how it makes you feel.  Use it to also to record what you eat and how it makes you feel.  You'll begin to realize that your body responds in a particular manner to exercise and nutrition...listen to your body and find what works for you.
• Eat real.  Meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Thanks!  It's been a great month and hopefully a great introduction to the world of functional fitness. You are welcome to attend more training with me...simply show up to the next session and we'll keep you progressing towards elite fitness!