No 6pm class tonight, come support your CFH crew at the final weekend of the Affiliate Cup at CrossFit Gettysburg!!!
**For all those who have missed out on our 6pm Friday night classes in the month of October, we appreciate your patience and understanding. We will have a beer social next Friday following the 6pm class until 8pm! Come by and let us show you how much we love our 6pm crew!
Hey all!! Today we got a very inspiring email from Dave Laudeman. If you have ever worked out with Dave, normally at the 5:30 AM class, you know that this man works his butt off. Here is what Dave had to say about his journey at CrossFit Gettysburg:My Crossfit ExperienceThe reason I started crossfit was simply the fact that I needed a change. I have been an avid weight lifter since HS, something I very much enjoyed. Two years ago I got to a point that I gained a lot of weight after an injury. I returned to my weight lifting but was not losing weight even though I had changed my workout several times. I heard many good things about crossfit and I was very curious. I signed up for foundations in Feb 2014. If you had told me then that after several months of crossfit I’d be climbing ropes and trying to walk on my hands I’d have laughed at you. After the foundations classes were complete my very first “crossfit workout” was filthy fifties. It took me 37 minutes and 26 seconds with a scaled workout, but there was something addicting about pushing yourself that hard.My initial goal was to lose 20 lbs and improve flexibility and maintain strength. After only 2 weeks I had lost 5 lbs. I figured wow, if I can lose 5 lbs every two weeks this won’t take long at all. Over the next 8 weeks I had not lost another pound. That made me realize that my initial 5 pound loss was simply water weight. I was mentally struggling with this. However, what I did realize was that I was gaining a few notches in my belt, my clothes were fitting loser and my family said they were noticing a difference. That was good motivation for me. I continued with crossfit, some weeks 5 to 6 days a week and I was getting addicted to workouts. Slowly but surely my workouts and skills improved and the weight started to come off. After about 7 months I hit my first goal, losing 20lbs. The best part is that I had gained muscle and maintained strength during this weight loss. This is a topic many trainers feel is almost an impossible feat. To name a few of my milestones: When I started I could not hold the bar in a front rack position but since July I’ve been able to do so. I improved my back squat from Week 2 a workout max of 2 x 225 to a 1 rep max of 405 on June 30th. A beginning deadlift of 3 x 225 to 3 x 405 on Jun 11th. When I began my overhead squat was simply the bar to getting 5 x 145 on Aug 1st. Also in the beginning I could not climb the rope to performing a legless rope climb in August. One of my most measurable accomplishments was in Sept. when the metcon was once again filthy fifties. This time I finished in 29 minutes and 26 seconds with Rx instead of scale. So I increased the workout to Rx and knocked 8 minutes off my time. I do believe my biggest realization with crossfit has been that it’s not a quick fix but consistent and steady improvement. My blood pressure is better and I feel better than ever. I believe I still have a long way to go, because with crossfit I’m always expanding my goals. That may be the drive that keeps so many coming back. I owe a lot of thanks to the coaching staff, they’re nothing short of spectacular and I’ve worked with a LOT of trainers over the years. My last point is, the people I’ve met through crossfit are just awesome. The encouragement and support you receive are what make it a great place to be.
Timeline Photos For those of you that do not know CFH is putting together a float for the Hanover Halloween Parade on October 30th.
We have decided to go with a Pirate theme for the parade and need your help. We are looking for supplies that can be donated by the CFH family to create the float. Bring these things to the CFH ASAP or let Shon, Dan or Sheron know you have them.
The following is a list of items but not limited to that we will need to create the float:
Donations for Supplies:
*Your time Thursday Oct 30th to walk in the Parade with the float.
*Volunteers to help build the Pirate Ship
*Disco Ball Strobe light(s)
*Generator – Shon Providing
*Case(s) of water
*Small bags of Pretzels Small bags of chips
*Solid Black King size sheets
*Wood working tools
**Monetary donations would be helpful and can be given to Sheron.
A few things to remember for those interested in walking with the CrossFit Hanover Parade float:
Parade starts at 7:30 pm on October 30th
Walkers need to wear a costume consisting of
a CFH T-Shirt, some type of pirate headwear, black pants, etc..
Walkers meet at 7 pm in the area of the Hanover High School Football Field and look for the float (it’s a Pirate Ship)
Committee members and/or Parade walkers can also meet at CFH at 5:00 to finalize the float
Thanks from the CFH Pirates
A lot of you ladies out there in facebook land probably know about our Shape Up Hanover program. But some of you might not, so here's some info about it and a testimonial that came across our desk the other day!
Shape Up Hanover is a Women's Weight Loss Group offered at CrossFit Hanover. We started with classes on Tuesday/Thursday evenings and Saturday mornings.. Classes started to explode, so we've recently added daytime classes and more evening classes. We've also expanded our Saturday morning classes to 2 hours! It's an incredibly motivating and welcoming atmosphere.
You'll learn the REAL DEAL about nutrition. Most of those BS diets you've tried haven't worked, right? We'll show you why, and we'll steer you in the right direction so you can eat to lose weight and shed fat.
Classes are growing faster than ever. We have well over 30 women in this program, and we expect 50+ by the new year. Come be a part of the CrossFit Hanover community and find out how we can CHANGE YOUR LIFE!
Wanna learn more and set up a time to try it FREE? Contact Sheron Smith at 717-521-9106 (text or call)- you won't regret it.
Not interested in losing weight, but interested in CrossFit Hanover nonetheless? Call/txt Dan Sell at 717-451-5120. __________________________________________
NOW, for the best part of this post.. kudos to Jennifer Lawrence, a Shape Up girl who's made some major changes!
"When I started my journey on April 1st, I would've never believed I would have come this far all ready. I was in a bad place both mentally and physically. I was at my heaviest weight ever and would get out of breath just walking up a flight of stairs not to mention trying to keep up with my kids.
I knew something had to be done and fast if I wanted a future. As cliche as it sounds, I had a dream. I dreamt that I walked into Crossfit Hanover and said to Sheron, "it's time, I'm ready". So, the next day I texted Sheron and said just that "It's time and I'm ready". She told me, "Show up on Tuesday at 7:00 ready to work your butt off".
Since April 1st I've done just that. I've lost around 46 pounds and many inches. I feel better than I have in a long time. I'm much stronger both physically and mentally. I feel like I'm a better wife, mother and friend. Shape Up/Crossfit has literally saved my life and I couldn't have done it without Sheron, my coach, my Shape Up ladies, my family and my friends who have supported me every step of the way!"