Welcome to 2010

I want to start by thanking all the members for making 2009 a great year and a fantastic start for CrossFit Lions. I have seen so many people take their fitness to the next level and have enjoyed working with each and everyone of you.
I would like everyone to post their short term and long term goals to the comments section of this post. This will allow us all to be accountable to what we want to accomplish this year. Short term being roughly 3 months and long term is 2010. No more than 3 per time frame. Be realistic with your goals and fight like hell to achieve them. Once you have posted them we can then discuss if we need to make any changes to your programming to achieve those goals.
There will be many changes going on for 2010 as the gym goes through its maturity process. As always those changes will be directly related to increasing your fitness levels and enjoyment at the gym. If it doesn't help you train better and harder than it won't go in. Here are a couple of those and as always the list will grow as we go along.

• Immediately update the gym records once those are achieved ( this has been one of my biggest dissapointments in year one. It means a lot and I've been lazy not updating that). 
• Increase the amount of information and detail gets posted on the blog daily. The hope being more of you will post comments and turn this site a little more interactive. 
• Add at least 4 more pullup stations. 
• build some storage for members bags and such 
• Explore adding spin bikes as a cardio tool. No guarantee here as they are expensive and I haven't tried mixing them into a workout yet. 
• Do more competition style, multi workout challenges on Saturdays. I want to try and do these once a month. We will try and include other affiliates as well. 
• Host at least one affiliate challenge event at the Den. Right now the idea is to do a affiliate team challenge roughly 3 weeks before the regionals being held in Calgary in May. 
  

Post thoughts to comments, as well as suggestions you would like to see to make the gym better.
Monday Workout
Tech: *
Veteran:
Back Squat 5x3
Power Clean 5x2 - reset each rep, no tap and go
Beginner: 
Power Snatch
WOD:
Rounds in 10min:
3 hang power snatch @ 95/65
2 sets of:
3 pullups
6 pushups
9 box jumps 20"
* You will start to see this more often. I am going to break up the class during the tech portion of the workout so that I can add more work for the veteran crossfitters in the gym and spend more time on the technique with the new athletes. If you are a veteran and the beginner tech is something you want to spend some time on than please come do that. You might also see this in the WOD section as well.