August updates: Students, Dragons and WODs

There has been a great deal of work going on this summer on the part of your coaching team at The Arsenal and

Summer Dragon Fest!

This Saturday from 9 AM – 3 PM come and workout with a partner during our member only competition.  There will be no classes on Saturday for the competition, and as you’ve already seen in our last post, the workouts are all things you’ve had experience with as a member.  This is a REAL opportunity for you and your coaches to see where you stand with our foundation movements and in your progress as an athlete.  We still have room for a couple more teams and they can be male/male, female/female or female/male, so there should be nothing stopping you and your CrossFit bff from signing up.

Register Now

We could also use some help at 8:15 PM on Friday August 29th in getting the box set up for the comp, just show up ready to help.

BSU and Ivy Tech Student Semester and Month-to-Month Packages

We are now offering, for a limited time, student memberships for $125 month-to-month and $450 semester packages (equivalent to $100 per month).  You will need a valid student ID and proof of a full class load to qualify.  We are already over the expected number of new students signing up, so this opportunity will not gone on indefinitely.   Please share with any student who would enjoy becoming part of our amazing community of both Muncie resident athletes and students!

Ball State students can get an unlimited membership with a valid Ball State I.D.

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Monthly Membership

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Semester Membership

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Interested in volunteering for child watch in return for a membership to The Arsenal?

We are looking to increase our bench strength of child watch volunteers at The Arsenal for these time frames each week:

  • 8 AM – 9 AM Monday – Friday
  • 4 PM – 7 PM Monday – Friday
  • 9 AM Saturday

We are looking for anyone who we can confidently schedule into each week.  Reliable transportation and a dedicated regular time would be preferred.  If interested please fill out the form on this link and Erica will be in back in touch with additional requirements for the job.  Please email erica@munciecrossfit.com with interest.

WODs and Programming notes

Our Workouts of the Day are programming each week by your coaches after a lot of homework and a hard look at the work we have completed over the previous weeks.  You are competing and training with CrossFit, which is for GPP (General Physical Preparedness), so it is vital that we are getting enough reps/sets/duration of foundation movements and weightlifting while at the same time getting creative with new movements and exercises.

For example, during Fran (21-15-9 reps of thrusters and pull ups) this month, we had nearly 30 personal bests scored by our athletes.  Is that a surprise?  No.  Our programming is constantly hammering at front squats, push press, cleans, ring rows, dips, pull ups, rope climbs, back squats, sit ups, etc.  We are programming to build each athlete into a GPP machine.  Someone whose body is ready for anything, at anytime.  We are driven by empirical data in how we train our athletes, and how each of our athletes should be judging her/his progress.

If you have any questions about our programming and/or rationale please discuss with any coach on staff.

Closing Comment

Know yourself.  We are witnessing great feats by athletes of all ages and skill levels at The Arsenal, which is terrific!  However, we are also witnessing people making poor decisions with injuries or ‘soon to be’ injuries.  Your coaching staff provides feedback based on our experience and education on when each member should dial it back, LISTEN TO US.  Hurting yourself isn’t proving your toughness, it is precluding you from working out consistently at a high level and likely causing further damage to your body.  You are amazing.  Period.  Your teammates and your coaches do not question your toughness or your will.  The question we have for you is if you have the self-awareness, humility and IQ to know when your body is telling you to stop.

This ‘stop’ may only be for a few days, but for some may be a week or a month.  If we are looking at a longer duration of rest/recoup/recovery, then we will work with you to ensure the your membership is extended those number of days.  Our goal is straightforward, and it is about taking care of the whole you.  If you cannot stay healthy, then you cannot workout.  If a coach goes as far to recommend you see a doctor for a nagging injury, LISTEN.  We always work within our level of competence when prescribing exercise, nutrition and mobility.  We will tell you when we simply don’t know, and you need to see your doctor.

Your team of coaches is proud of you, and wants to be part of your journey that involves both working hard and making responsible long term decisions with your health.  CrossFit is for nearly everyone, if (and only if) you know yourself and demonstrate decision making that keeps you healthy.  CrossFit crimes are committed in most cases by those operating outside of her/his mental/physical competence for a workout or those trying to ‘power through’ an injury.

It remains an honor to work, sweat and play with each of you.  Looking forward to an amazing September!