Another wonderful CFKids Certification with a stellar group of people. We had attendees come from nearby NorCal all the way to Ireland and England. Thank you to all who came out for the Cert!

Great weekend, wonderful people and such a hospitable host!

Never want to worry about paying your monthly dues again? Brand X Ramona and Brand X Poway is now offering opportunities to purchase a lifetime membership. This is a great way to save a ton of money! If you are interested, contact Debbie Rakos at .(JavaScript must be enabled to view this email address) for more information.

Another great weekend with some outstanding people!

I know you all are taking time today to sit back and reflect on the past year. You may be thinking about your family, your workouts, how you have improved in some WOD's and what you can continue to improve in. Take some time to sit and write down some goals. Now I want you to be specific. Studies have shown that if you are specific and actually write down your goals you will be more likely to achieve them. I encourage you to make one of your goals to attend Kelly Starrett's Mobility and Recovery Cert. The amount of information contained in this Certification is incredible. Anyone can benefit from attending. If you want to become a better athlete, a more effective coach or just want to feel better than make sure to be at one of K Star All Star's Certification.
Here is to another great year!


Kelly performing some "freaky voodoo magic" on a member

Todd Rakos and Dan Strametz recently held a women's self defense class on December 5th. The class was so successful that Dan and Todd will be holding another one very soon. We will keep you updated as to when the next Women's Self Defense class will be held.

Alyssa is an extraordinary athlete and a pleasure to have at Brand X. She has made stellar progress in CrossFit, especially with her bar dips! Alyssa comes to class everyday with a determined mind set and never holds back on her workouts. She is motivating just to be around! Her consistency and hard work have paid off as she deadlifted 3 x 165 x 5 the other night!!! If you see Alyssa be sure to tell her congratulations!


Getting ready for a sumo deadlift


Getting mad air on her lateral hops

Tracy has been a dedicated Brand X member since 2006. She decided to ramp it up in her CrossFit classes about 1 1/2 years ago. She has made stellar progress with her fierce determination. Anyone at the gym can tell you of Tracy's amazing and inspiring progress. Tracy recently told me that her favorite workout is Grace, in which she has a rockstar time of 6:43. Continue the great work Tracy!!

Yes, the rumors are true! Kelly Starrett's Movement and Mobility Certification is coming to Ramona on November 20th, 2009. If that date sounds familiar it is probably because you have heard about the CrossFit Kids Certification on November 21st and 22nd. Now it is super convenient to hit the CrossFit Kids Certification as well as the Movement and Mobility Certification! If you have not already registered for Kelly's you may do so here:

Movement and Mobility Certification

And if you have not already registered for the CrossFit Kids Certification that weekend, you may do so here:

CrossFit Kids Certification

Just to tickle your ears, here is a preview of what Kelly's Certification holds in store for you:

This one-day seminar is a performance oriented workshop for athletes and coaches wishing to develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. Attendees will understand how to: Improve force production, increase work outputs, avoid common and preventable movement dysfunction and injury, and understand how to address simple performance related myo-fascial and joint mobility issues.

What does this seminar really mean to me?
Improve Your Fran Time, Squat More, Improve Your Overhead Capacity, Remain Injury Proof, Increase Your Area Under the Work Capacity Curve, and How to Understand and End Your Athletic Pain.

Seminar Goals:
Improve understanding of key anatomical elements as they relate to functional movement, and as performance limiters.
Increase awareness of “best-fit” biomechanical set-up and movement strategies for optimal work and force outputs.
Understand movement compromise strategies for specific movement outcomes.
Develop an understanding of common movement dysfunctions and a systematic model for addressing common problems associated with strength and conditioning training.
Develop effective abdominal/spine stabilization strategies
Understand and apply neuro-muscular stretching methods
Understand methods to improve overhead positioning and efficacy
Develop methods to address common myo-fascial pain/dysfunction
Understand how to treat soft tissue injuries
Develop better movement preparation strategies